Warmup)

8-10 mins lower body dynamic

8-10 ATYT’s

10-15 W’s

 

Mobility)

Stretch pecs/overhead position

 

WOD A) (20 mins) 2-position snatch

(Hi-hang & above knee): adv work up to a heavy set. Beg-int lightweight/tech work

 

WOD B) 4 sets, alternating every 90 secs:

1) 3 Snatch Pulls – heavy as possible

2) 5 Snatch Grip Push Press – heavy as possible

 

WOD C) 2 rounds:

20-30 banded good mornings

10-12 banded glute bridge

8-10 ATYT’s

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