WARM UP – MOBILITY

Dynamic lower body

PVC shoulder/thoracic openers

Snatch warmup

WOD A

HANG POWER SNATCH + POWER SNATCH + 2 OHS

E2MOM x 7 sets:

Hang Power Snatch + Power Snatch + 2 OHS

-You can drop after or go T&G after HPS

-Start @ approx. 60-65% and build as needed, try not to completely max-out though

WOD B

3 tri-sets:

24-20-16 Alt. top-down lateral raises

12-10-8 Stability bar press

200′ Double KB carry

-Rest 2 mins-

-Add chains and/or bands & plates/KB’s for stability bar press

-KB carry: one front rack, one farmers, 100′ per side

WOD C

4 sets:

8-10 BB good mornings

50′ Broad jumps

-rest 90 secs-

ACCESSORY

Crossover Iron Scap