WARM UP – MOBILITY
5-7 mins dynamic hip openers
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2 sets:
10 Cuban press with light plates
10 PVC dislocates
10 PVC overhead squats
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Snatch warmup for WOD A
WOD A
2 POWER SNATCHES + 2 HANG SNATCHES
E2MOM x 7 sets:
2 Power snatches + 2 hang snatches
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– 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
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2) Crossover Iron Scap
