WARM UP – MOBILITY
Dynamic/plyo warmup
PVC thoracic/shoulder openers
Pause snatch tech
WOD A
1) E2MOM x 3 sets:
3 Pause Muscle Snatch + 3 Snatch Balance
3 Tall-ish Box Jumps
—
-Use this as a warmup/technique primer, keep it light
-Pause for 3 secs at knees
WOD B
PAUSE POWER SNATCH + PAUSE SNATCH
Pause for 3 secs at knees each rep
Drop and reset between reps
E2MOM x 7 sets:
Sets 1-3: 2 Pause PS + 2 Pause SN
Sets 4-7: 1 Pause PS + 1 Pause SN
—
-Start @ 55-60% and build as technique allows
WOD C
BTN SNATCH GRIP PUSH PRESS X 5
3 tri-sets:
5 BTN SN Grip PP
10 Pendlay Rows
15 Seated DB Lateral Raises
-rest 2 mins-
ACCESSORY
1) 3 super sets:
40-60 Banded side plank /side
40-60 Banded front plank
-rest 90 secs-
2) Crossover Iron Scap
