DATE – Friday
Warm-up/Mobility)
Shoulder warmup/prehab:
Lacrosse ball sub scap
Band pull-apart drills x 10 reps
Lower trap raises w/band x 10 reps
W/barbell: 5 Snatch Grip Deadlifts, 5 Snatch Pulls, 5 Power Snatch x 3 sets
WOD A) (15 mins) Power Snatch: 3 reps EMOM for 6 sets – reps must be touch’n’go. Start at a weight you know you can handle and build as needed. Prioritize smooth mechanics and speed under the bar over 5 or 10lbs extra weight. Work from hang position if you are new to lifting.
WOD B) 5 Rounds for time, rest 1 min between rounds:
15 Calorie Row
12 Power Snatch 95/65lb (first round no more than 2 quick sets)
9 Burpees
*Subtract 4 mins from total time
