WARM UP – MOBILITY
Big dynamic
Banded shoulder warmups
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Snatch warmup w/BB
WOD A
SNATCH X 2
A1) 20 mins to build to a heavy Snatch double for the day
—
A2) E2.5MOM x 3 sets:
2 Snatches @ 85-90% of A1
WOD B
2 PAUSE SNATCH PULLS + 2 PAUSE HANG SNATCH PULLS
Pause at knees for 3 secs on every rep
B1) 12-15 mins to build to a max in the complex
*Use straps if you have them
–
B2) E2.5MOM x 3 sets:
1 set @ 85-90% of B1
WOD C
1) 3 sets:
8-10 Cuban Press
8-10 Powell Raises /side
—
2) 3 sets:
10-15 Ab-wheels
20 Banded Oblique Rotations /side
15-20 Banded Sit-ups
