WARM UP
Big dynamic stretch
Band shoulder stretches; overhead & front rack5 reps of each movement w/PVC or empty bar:
Hang; shrugs, high-pulls, muscle snatch
BTN push press, OHS, snatch balance
Band shoulder stretches; overhead & front rack5 reps of each movement w/PVC or empty bar:
Hang; shrugs, high-pulls, muscle snatch
BTN push press, OHS, snatch balance
WOD A
Alt. E90SECS x 4 sets each
1) 3 Snatch balance w/pause in the bottom of each rep @ 50-60%
2) 3 Muscle snatch @ 50-60%
1) 3 Snatch balance w/pause in the bottom of each rep @ 50-60%
2) 3 Muscle snatch @ 50-60%
WOD B
E2MOM x 8 sets
3 Position Snatch
Floor – below knee – high hang
No heavier than 75%, goal is no misses
No heavier than 75%, goal is no misses
WOD C
E2MOM x 6 sets
3 Push Press + 1 Split Jerk
60-70% of max Jerk
2-3 secs pause in landing position
Focus on Jerk speed and technique over maxing-out
2-3 secs pause in landing position
Focus on Jerk speed and technique over maxing-out
