WARMUP/MOBILITY
Dynamic hip openers
Banded shoulder warmup
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Power Snatch warmup
WOD A
Power Snatch
A1) In 15 mins build to a heavy Power Snatch single
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A2) E90SECS x 6 sets:
Sets 1&2: 1 rep @ 90%
Sets 3&4: 2 reps @ 80%
Sets 5&6: 3 reps @ 70%
WOD B
Pause Back Squat x 3
E2.5MOM x 5 sets:
3 Pause Back Squats (3 secs pause) at approx. 65% of 1RM across
WOD C
3 Rounds:
6-10 GH Raises
10-12 Banded Glute Bridges
30 secs Weighted Plank
Accessory
2-3 sets:
10 Powell Raises @ 3011
12-15 Banded external rotations @ 3011 tempo
