WARM UP – MOBILITY
8-10 mins agility ladder + dynamic
–
Snatch warmup
WOD A
SNATCH X 3
POWER SNATCH X 3
20 mins to establish a heavy or 3RM snatch for the day, any style
WOD B
Alt. E90SECS x 4 sets of each (12 mins)
1) 12 Alt. front rack lunges (from floor)
2) 6 Bench press
—
-Start at approx. 65% on bench press and build as needed – focus on good quality reps over an extra 10 or 20lb
WOD C
E2MOM x 4 super sets:
8 DB thrusters
8 Pendlay rows
—
-Try to go heavy on both movements
ACCESSORY
3 sets, easy pace:
10 Off the knee DB external rotations /side
2-3 Crossover ‘Iron Scap’ exercises each set
