WARM UP – MOBILITY
Big dynamic stretch
Snatch warmup w/bb
WOD A
SNATCH
A1) 20 mins to establish a max snatch for the day
—-
A2) E2MOM x 6 sets:
Sets 1&2: 1 rep @ 90% of A1
Sets 3&4: 2 reps @ 80%
Sets 5&6: 3 reps @ 70%
—-
A3) E3MOM x 3 sets:
3 segmented snatch grip deadlifts @ 100%+ of A1
3 sec pause 2” from floor, below knees, above
knees
WOD B
2 jerks E2.5MOM x 5 sets
75-85%, make these heavy with good technique, and without failing
JERK X 2
WOD C
3 sets:
10 half kneeling kb press, holding a second kb in the front rack position
10 single arm upright rows /side
10 single arm bent over rows /side
-rest 2 mins-
ACCESSORY
Crossover iron scap
