Sunday, 3 December, 2017
WARM UP – MOBILITY
Big dynamic stretch
PVC dislocates & sotts press
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Hang Snatch warmup w/BB
WOD A
Hang Snatch x 3
E2.5MOM x 5 Sets:
3 Hang Snatches @ 70-75% of 1RM
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-Reps can be high hang or above knees
-Goal today is to work on pulling under the bar fast, weight should be heavy-ish but prioritize speed over max weight
WOD B
1 Segmented SN Deadlift + 3 Hang SN Pulls
Pause for 3 secs 1″ from floor, at knees, and mid thigh for Segmented DL
Hang Pulls from knees
B1) 10 mins to build to a max in the complex
-Rest 3 mins-
B2) E2.5MOM x 3 sets
1 set of the complex @ 85-90% of B1
WOD C
Pause Back Squat x 3
Build to a 3RM Pause Back Squat for the day – 3 sec pause on every rep
ACCESSORY
3 Sets:
12-15 Bent Over Rear Delt Flies
100′ 90 degree upside down KB Carry (one KB in each hand)
