WARM UP – MOBILITY
Big dynamic warmup
—
OHS, snatch balance, & 3-pos snatch warmup
WOD A
3 POSITION SNATCH
Every 2.5 mins x 7 sets: 3 position snatch
-1 from the high hang, 1 from below knees, 1 from the floor
-Start light (55-60%) and build as needed to a heavy set.
WOD B
3 SNATCH BALANCE + 3 OVERHEAD SQUATS
15 mins to build to a heavy set in the complex
WOD C
PAUSE BACK SQUAT X 3
E2.5MOM x 5 sets:
3 pause back squats @ 33X1 tempo
-Don’t go to a max here, keep sets @ 55-65%, focus on perfect position and being explosive on the way up
ACCESSORY
3 sets:
10 Cuban press
15 Supinated bent over rows
20 Banded face pulls
-rest 90 secs-
