Sunday, 23 July, 2017
WARM UP – MOBILITY
Big dynamic stretch
—
OHS/Snatch warmup
WOD A
3 POSITION SNATCH
A1) 15 mins to build to a max 3-pos Snatch, floor/above knee/high hang (newer lifters can go high to low)
—
A2) E2.5MOM x 4 sets:
1 3-pos Snatch @ 85-90% of A1
WOD B
BACK SQUAT X 5
B1) 15 mins to build to a 5RM Back Squat
—
B2) E3MOM x 3 sets:
5 reps @ 85-90% of B1
WOD C
3 Sets:
8-10 Straight Leg Deadlifts @ 31X0
—
-Build to a working weight and perform all sets there, rest as needed between sets
-You may use straps if you have them
ACCESSORY
Crossover Iron Scap