WARM UP – MOBILITY
Dynamic lower body
PVC shoulder/thoracic openers
Snatch warmup
WOD A
POWER SNATCH + HANG SNATCH + OVERHEAD SQUAT
E2MOM x 6 sets:
Power snatch + hang snatch + overhead squat
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-Start at 60-65% of 1RM snatch and aim to build to 80-85%, as long as technique is sound
WOD B
CARE PACKAGE
E3MOM x 5 sets:
15 Cal row
10 Burpees over bar
5 T&G squat cleans
—
-Each round should be a sprint
-Record heaviest set of cleans, build as needed – must be T&G
-If you are newer to lifting scale to hang cleans, and bring cals & burpee reps down as needed
ACCESSORY
3 sets, rest as needed:
8-10 Crossover ‘Victory’ raises @ 30X3 tempo
8-10 Single arm bent over rows @ 30X3 tempo
