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
Alt. E2MOM x 5 sets of each (20 mins)
1) 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)
2) 3 Snatch Push Press + 1 Overhead Squat with 3 secs pause in the bottom – heavy
WOD C
3 sets
6-8 Trap 3 Raises @ 2116 tempo
6-8 KB Rows @ 40X4 tempo
2 min squat hold between sets
