WARM UP – MOBILITY
Big dynamic stretch
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Snatch warmup w/BB
WOD A
HANG SNATCH X 2
E2MOM x 6 sets:
2 Hang snatches
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-Reps can be high hang or from as low as knees
-Start @ approx. 60-65% and make small jumps as needed, but don’t go to failure
WOD B
2 HANG CLEANS + 1 JERK
E2MOM x 6 sets:
2 Hang cleans + 1 jerk
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-Reps can be high hang or from as low as knees
-Start @ 60-65% and make small jumps as needed, but don’t go to failure
WOD C
2 HALTING CLEAN DEADLIFT + 2 CLEAN PULLS
Clean pull to mid thigh and hold for 2-3s + 2 clean high pulls
SPLIT PRESS X 6
Alt. E2MOM x 5 sets of each:
1) 2 Halting clean deadlifts + 2 clean pulls
2) 6 Split press
ACCESSORY
1) 3 super sets:
100′ Double KB carry: 1 OH, 1 front rack L
100′ Double KB carry: 1 OH, 1 front rack R
10 SA KB bent over row L
10 SA KB bent over row R
-rest 2 mins-
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2) Crossover Iron scap
