WARM UP – MOBILITY
Big dynamic stretch
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Tech WOD A
WOD A
PAUSE SNATCH + HIGH HANG SNATCH
Pause at knees for 3 secs
HHS from pockets
E2.5MOM x 7 sets:
Start at 65-70% of 1RM and build as needed
WOD B
PAUSE SNATCH BALANCE X 3
Pause for 3 secs in the bottom of each rep
E2.5MOM x 5 sets:
3 pause snatch balance at 75-85%+ of 1RM.
Make these challenging but focus on stability and consistency in your landing position
WOD C
HANG SNATCH PULL X 5
Over 4-5 sets, build to a heavy/max set of 5 Hang Snatch High-pulls – use straps if you have them
Rest 2-3 mins between sets
ACCESSORY
1) 3 sets:
5 KB windmills + 100′ OH carry /side
10 single arm bent over rows /side
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2) Crossover iron scap
