WARM UP – MOBILITY
Big dynamic stretch
—
Snatch warmup w/BB
WOD A
SNATCH X 2
1) 20 mins to establish a 2RM Snatch
—
2) E2.5MOM x 3 sets:
2 Snatches @ 85-90% A1
WOD B
PAUSE HANG SN PULL + PAUSE SN PULL + SN PULL
Pause at knees for 3 secs
E2.5MOM x 5 sets: 1 set of the complex
-Start a bit lighter than what you worked up to in WOD A and build as needed, going heavy while maintaining technique
WOD C
JERK X 3
-Over 6-8 sets, build to a heavy Jerk triple for the day, ideally split.
-Try to pause in the landing position for 2-3 secs, work on consistency in your footwork over weight
-Rest 2-3 mins between sets as needed
ACCESSORY
1) 3 giant sets:
4-6 wide grip pull-ups
8 Pendlay rows
10 DB or KB press from split position
12 bent over rear delt flies
-rest 2-2.5 mins-
—
2) Crossover iron scap
