WARM UP – MOBILITY
1) Big dynamic warmup around the rig – focus on opening hips
2) Band shoulder warmups & stretches
3) BB Snatch warmup for WOD A
WOD A
2 HANG PS + 2 SNATCH BALANCE + 2 HANG SNATCHES
Complex must be UB, no dropping
E2.5MOM x 7 Sets (17.5 mins)
2 Hang power snatches + 2 snatch balance + 2 hang snatches
Keep the weights light-moderate today; focus on consistency in your mechanics and speed under the bar
WOD B
HALTING SNATCH PULL X 5
Pause just above knees for 2-3 secs each rep
E2.5MOM x 4 sets:
5 Halting snatch pulls
Build as heavy as technique will allow
ACCESSORY
3 Super sets:
6-8 SA trap-3 raises @ 3013 tempo
12-15 Seated banded low rows @ 3013 tempo
rest 60-90 secs –
