WARM UP – MOBILITY
Big dynamic stretch
OHS/snatch warmup with PVC or barbell
WOD A
PAUSE SNATCH X 2
Pause at knees for 3 secs each rep
-In 20 mins, build to a heavy set of 2 pause snatches
-Drop and reset for 5-7 secs between reps
-Build no heavier than 80-85%, try to get some good quality heavy sets in
-Rest 2-2.5 mins between sets
WOD B
SUMO DEADLIFT X 3
TALL BOX JUMP X 1
Alt. every 1:15 x 5 rounds of each
1) 2×5, 3×3 sumo deadlifts
2) 2×3, 3×1 tall box jumps
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-Build in both movements as you go
-Not T&G deadlifts, reset each rep, start at approx. 55-60% & build no heavier than 70%, keep reps fast and explosive
-Measure and record your box jump height today
ACCESSORY
1) 3 super sets:
10-15 GH raises
10 single leg DB RDL’s /side
15-20 swiss ball hamstring curls
-rest 2 mins-
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2) 3 super sets:
10-15 ab-wheels
30-40 secs banded plank
-rest 2 mins-
