WARM UP – MOBILITY

Skipping + dynamic warmup

Banded shoulder warmups

BB snatch warmup

WOD A

HALTING SN PULL + PAUSE HANG SNATCH + SNATCH

Pause for 3 secs at knees on SN Pull

Pause for 3 secs at knees on Hang SN

A1) 15 mins to build to a heavy set in the complex

– You may drop and reset after hang snatch

A2) E2.5MOM x 3 sets:

1 set of the complex @ 85-90% of A1

WOD B

SEGMENTED SNATCH GRIP DEADLIFT X 3

2-3 secs pause: just off floor, below knees, mid thigh (stay over bar, load hamstrings, sweep bar in with lats), back to floor after mid thigh pause, don’t come to standing

E3MOM x 5 sets:

3 Segmented Snatch grip deadlifts

3 Tall box jumps

WOD C

100 Banded face pulls in as few sets as possible

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