WARM UP – MOBILITY
5-7 mins dynamic
Banded shoulder warmups
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Hang SN warmup w/BB
WOD A
HANG SNATCH X 3
E2MOM x 7 sets:
3 Hang snatches
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-Reps can be high hang or from as low as knees
-Start @ 50-60% and make small jumps as needed, but don’t go to failure
WOD B
2 HALTING SNATCH DEADLIFTS + 2 SNATCH PULLS
Snatch deadlift to mid thigh and hold for 2-3s x 2, then 2 snatch pulls
BTN SNATCH GRIP PUSH PRESS X 6
Alt. E2MOM x 5 sets of each:
1) 2 Halting SN deadlifts + 2 SN pulls
2) 6 BTN SN grip PP
WOD C
3 super sets:
100′ Double KB carry: 1 OH, 1 farmers L
100′ Double KB carry: 1 OH, 1 farmers R
10 SA KB bent over row L
10 SA KB bent over row R
-rest 2 mins-
ACCESSORY
1) 3 sets, easy pace:
5-8 Hip extension + GH raise
20-30 secs L-sit or tuck hold
Max flutter kicks from hollow body position
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2) Crossover iron scap
