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
