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

-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

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