WARM UP – MOBILITY
PVC shoulder/thoracic mobility drills & hip openers
JUNKYARD DOG!
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Snatch warmup w/BB:
BTN snatch grip PP + pause OHS (from WOD B)
Snatch warmup drills for WOD A
WOD A
PAUSE SN PULL + PAUSE SN + SNATCH
Pause at knees for 3 secs
E2.5MOM x 7 sets:
1 set of the complex
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-Start @ 55-60% and build to a heavy set without sacrificing 3 sec pause
WOD B
3 BTN SNATCH GRIP PUSH PRESS + 1 PAUSE OHS
Perform Push Press from your squat stance, after locking out your third rep descend into an overhead squat and pause for 3-5 secs in the bottom
E2.5MOM x 5 sets:
1 set of the complex
WOD C
3 tri sets:
12 Seated banded low rows @ 2012 tempo
10 Trap 3 raises @ 2012 tempo
8 Pendlay rows @ 21X1 tempo
-rest 2 mins-
