WARM UP – MOBILITY
Dynamic/plyo warmup
Banded shoulder warmups
BB snatch warmupWOD A
SNATCH X 2
POWER SNATCH X 2
20 mins to establish a heavy or 2RM snatch for the day, any styleWOD B
4 Super sets:
6 BTN snatch grip push press
6 Pendlay rows
-Rest 2 mins-WOD C
3 Super sets:
10-12 SA incline DB bench press @ 31X1
10-12 SA DB DB upright rows @ 31X1
-Rest 2 mins-ACCESSORY
1) 3 super sets:
12-15 Palloff press /side
20-25 KB side bends + 100′ farmers carry /side
-rest 60-90 secs-2) Crossover Iron Scap

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