WARM UP – MOBILITY

5-7 mins dynamic hip openers

2 sets:

10 Cuban press with light plates

10 PVC dislocates

10 PVC overhead squats

Snatch warmup for WOD A

WOD A

2 POWER SNATCHES + 2 HANG SNATCHES

E2MOM x 7 sets:

2 Power snatches + 2 hang snatches

– You may drop after first power snatch, but hang snatches must be UB

– Start around 60-65% of 1RM snatch and build as heavy as technique allows

WOD B

OVERHEAD SQUAT X 5

– Use the remaining time in class to build to a challenging set of 5 overhead squats

– Focus on perfect mechanics over weight

ACCESSORY

1) 3 sets, easy pace:

12-15 Powell raises /side

12-15 Weighted GHD hip extensions

2) Crossover Iron Scap

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