Sunday
Warmup/Mobility)
Big dynamic warmup / stretch
Hip / ankle openers
Band rotator cuff exercises / raises etc.
WOD A)
1) 15 mins to build to a heavy snatch single for the day
2) EMOM x 6: 3 touch’n’go snatches (full) – newer lifters work from hang
*Start at approx. 65-70% of A1 and add if needed – goal is no misses
WOD B)
1) 15 mins to build to a heavy power clean and jerk (any style) for the day
2) EMOM x 6: 3 touch’n’go power clean and push jerks – newer lifters work from hang
*Start at approx. 65-70% of B1 and add if needed – goal is no misses
WOD C) 3-4 Rounds NFT:
8 Seated DB press @ 31X1 tempo
6-8 GH raises @ 31X1 tempo
8/8 Bulgarian split squats @ 31X1 tempo
Crossover Symmetry Iron Scap
