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
