WARM UP – MOBILITY

Big dynamic warmup

BB Snatch warmup/tech

WOD A

(HIGH HANG SNATCH + HANG SNATCH) X 2

– High Hang Snatch from pockets

– Hang Snatch from knees

– Perform the 2 reps back to back, then you may drop and reset before repeating

– 15 mins to work on technique and build to a heavy set in the complex

– Technique is the priority here! Take your time, build slowly, don’t worry how heavy you go

SNATCH

WOD B

TEMPO SNATCH GRIP DEADLIFT X 5

41X1 Tempo

BTN SNATCH GRIP PUSH PRESS X 5

Alt. E90SECS x 4 sets of each (12 mins)

1) 5 Tempo Snatch Grip Deadlifts

2) 5 BTN Snatch Grip Push Press

– DL: continue building from WOD A weight on deadlifts to a heavy but smooth set of 5. Use lifting straps if you have them

– PP: go by feel to start, goal is heavy but smooth

ACCESSORY

2-3 sets, easy pace

10 PVC dislocates

100′ OH KB carry /side

2-3 Crossover Iron Scap exercises each set

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