WARM UP – MOBILITY
4-5 mins dynamic
PVC shoulder/thoracic openers & OHS/snatch warmup
WOD A
2 SNATCHES + 2 OVERHEAD SQUATS
E2.5MOM X 5 sets:
2 Snatches + 2 overhead squats
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-Start at approx. 65% and aim to build to approx. 80-85%
-Not T&G on the snatches, singles w/ quick 3-5 sec reset
WOD B
DOWN 2 THRUST
Complete 10 rounds for time with a partner:
9 Deadlifts 155/105lb
7 Hang power cleans 155/105lb
5 thrusters 155/105lb
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-5 rounds each, alt. complete rounds
-Use a weight that HPC & thrusters can be UB for first couple of rounds
ACCESSORY
1) 3 sets:
8-12 GH raises
8 Cuban press
8 DB rows – laying face down on bench
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2) Crossover iron scap
