WARM UP – MOBILITY
Banded shoulder warm-ups/stretches + hip openers
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OHS, power snatch, hang squat clean warm-up w/BB
WOD A
HOUSTON, WE HAVE LIFT-OFF!
E2.5MOM x 5 sets:
3 T&G power snatches
3 overhead squats
3 hang squat cleans
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-build as needed, record heaviest weight used
-drop after 3rd OHS, quick reset
WOD B
THRUST ME DEAD
For time:
21-15-9 pull-ups
15-12-9 deadlifts 225/155lb
12-9-6 DB thrusters 2 x 50/35lb
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Pull-ups: 2-3 sets
Deadlifts & thrusters: 1-2 sets, 50-60% of 1RM DL
ACCESSORY
1) 3 sets:
15-20 GHD hip extensions
12-15 DB Arnold press
12-15 double DB bent over rows
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2) crossover recovery
