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

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