WARM UP – MOBILITY

1)

Full body dynamic warmup

Banded shoulder warmup

2) Snatch warmup with BB / light plates

3 sets:

5 Halting snatch-pulls (2-3 secs at knees)

5 Hang muscle snatch

5 Overhead squats

5 Power snatches (2-3 sec pause in the landing of each rep)

– rest approx. 60 secs between –

WOD A

HANG POWER SNATCH X 5

E2MOM x 5 sets:

5 Hang power snatches w/ 2-3 sec pause in the landing of each rep

– Work at light-moderate weights today, focus on speed under the bar and consistent footwork in your landing

WOD B

OVERHEAD SQUAT X 10

HALTING SNATCH-PULL X 5

Pause at knees for 2-3 secs each rep

Alt. E90SECS x 5 sets of each:

1) 10 Overhead squats

2) 5 Halting snatch pulls

– Continue working at light-moderate weights, focusing on consistent mechanics

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