WARM UP
Squat prep / stretches
Banded glutes & duck walks
Banded glutes & duck walks
MOBILITY
2 Rounds x 20 secs each with partner
Bridge hold
Hanging shoulder opener
Bridge hold
Hanging shoulder opener
WOD A
E90SECS x 10 sets
Snatch x 2
Start at 55-60% and add as needed
Reps should be 2 singles, not touch & go
Reps should be 2 singles, not touch & go
WOD B
E2MOM x 6 sets
2 Segmented snatch deadlifts + 1 snatch pull at 80-110%
2secs pause; 1” from ground, knees, mid-thigh (on segmented deadlifts only)
2secs pause; 1” from ground, knees, mid-thigh (on segmented deadlifts only)
WOD C
E2MOM x 6 sets
1 Pause Front Squat + 2 Front Squats
3 secs pause
Start at 60-70% and add as needed
