WARM UP – MOBILITY
Big dynamic
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Snatch warmup w/BB
WOD A
PAUSE SNATCH X 2
Pause at knees for 3 secs each rep
20 mins to build to a heavy or max pause snatch double
WOD B
HANG SNATCH PULL X 3
PAUSE SNATCH BALANCE X 2
3 secs pause in the bottom of each rep
Alt. E2MOM x 4 sets of each:
1) 5-5-3-3 hang snatch high-pull
2) 3-3-2-2 pause snatch balance
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Start at 75-80% on both momvents and build as needed
WOD C
CLEAN & JERK X 2
In the remaining time in class, hit 4-5 heavy sets of clean and jerk doubles, approx. 75-85%
