WARM UP – MOBILITY
1) 5 sets:
Row, bike or ski 20 secs easy-medium pace / 10 secs hard
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2)
Banded dislocates, upright rows, overhead raises, rotator cuff warmups
Hip opener lunge series
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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
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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 –
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– 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
