WARM UP – MOBILITY
Dynamic joint rotations and green band overhead / hip openers
Review/Tech: Snatch pull, hang snatch, overhead squat
WOD A
SNATCH PULL, HANG SNATCH, OVERHEAD SQUAT
In 20 mins slowly build to a heavy sets of: 1 snatch pull, 1 hang snatch, 1 overhead squat.
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Start with 2 sets of: 3+3+3, then 2 sets of: 2+2+2, then continue on to a heavy set of 1+1+1.
WOD B
In the remaining class time, build to a heavy (but quality) set of the “Enderton Front Squat Complex”
ENDERTON FRONT SQUAT COMPLEX
Complete 3 Front Squats:
1 with a 3s pause a the bottom +
1 with a double bounce out of the bottom +
1 regular front squat.
ACCESSORY
2-3 sets each:
8-10 Trap 3 raise @3,0,3,0
8-10 Dumbbell external rotations @3,0,1,0
8-12 Wide grip pull-ups (use a band to keep high reps and full ROM)
