Wednesday, 29 March, 2017
WARM UP – MOBILITY
Banded shoulder warmups and lower body mobility
—
3 Position Power Snatch warmup with barbell
WOD A
3 POSITION POWER SNATCH
E2MOM x 8 sets: 3 Position Snatch – High Hang – Hang/above knees – Floor
Start light and build as needed, you may drop after second Hang Snatch
WOD B
Alt. E2MOM x 4 sets of each:
1) 5 BTN Snatch Grip Push Press – heavy but smooth, go by feel
2) 2 Halting Snatch Deadlifts + 2 Snatch Pulls
*Halting SN DL – 3 secs 1″ from floor, knees, and hip/high hang
Optional Conditioning
Row or Bike for 15-20 mins at a consistent pace
ACCESSORY
Crossover Iron Scap
