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