WARM UP – MOBILITY
1)
Full body dynamic warmup
Banded shoulder warmup
—
2) WOD A snatch complex warmup with BB
WOD A
HANG POWER SN + POWER SN + HANG SN + SN
Hang reps from knees
You may drop between hang and floor reps
E2.5MOM x 7 sets:
1 set of the complex
—
– Start light and build as technique allows. Don’t let reps get ugly and don’t go so heavy you fail reps!!
WOD B
Alt. E2MOM x 4 sets of each:
1) 6 BTN snatch grip push press + 3 pause OHS
2) 3 Snatch lift-offs + 3 halting snatch pulls
—
– Pause OHS: 3 sec pause in the bottom of each rep
– Snatch lift-offs: to knees, pause for 1-2 secs, then return to the floor.
– Halting snatch pulls: pause at knees for 3 secs each rep
– Build as needed over the 4 sets, medium-heavy weights. Keep reps smooth
