Sunday Oly/Strength
Warmup) partner up; one partner starts on upper body, the other on lower body
Iron Scap exercises, low volume: Archer, WY Negative, Bear Hug, ATYT
Lower Body: Hip Circles, Leg Swings etc.
Mobility)
30-40 secs box shoulder stretch
2 mins Olympic wall squat
30-40 secs box shoulder stretch
WOD A) Snatch: 20 mins to build to a heavy single
WOD B) Alt. E2MOM x 5 Rounds of each – 18 mins:
1) 3 Halting Snatch-pulls (3 sec pause above knee, then explode up) @ 80%+
2) 1 Snatch Balance + 2 Overhead Squats (1-2 sec pause in the bottom on each rep) @ 80%+
WOD C) 2-3 Rounds NFT:
5-10 GH Raises or 10-20 GHD Hip Extension if you deadlifted Friday
30-40 secs Weighted Plank – heavy as possible
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Crossover Symmetry “Iron Scap” – after finishing midline work
