WARM UP – MOBILITY

1) 5 sets:

Row, bike or ski 20 secs easy-medium pace / 10 secs hard

2)

Banded dislocates, upright rows, overhead raises, rotator cuff warmups

Hip opener lunge series

3) Snatch warmup w/BB

WOD A

(SNATCH PULL + SNATCH) X 2

1) 15 mins to build to a heavy set in the complex

*Reps can be power or squat

2) E2MOM x 3 sets:

A set of the complex @ 85-90% of what you built up to

WOD B

SEGMENTED SNATCH GRIP DEADLIFT X 5

2-3 secs pause: just off floor, below knees, mid thigh (stay over bar, load hamstrings, sweep bar in with lats), back to floor after mid thigh pause, don’t come to standing

5 sets:

5 Segmented snatch grip deadlifts

10 Cuban rotations

15-20 Band pull-aparts

– rest approx. 2 mins –

– Build to something heavy in the deadlifts – use lifting straps if you have them

– Use a PVC pipe + 2.5, 5, or 10lb+ plates on for Cuban rotations

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