WARM UP – MOBILITY
2 rounds:
10 KB windmills /side
10 Cuban press
5 SA KB thrusters /side
10 KB swings
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Warmup WOD A w/barbell
WOD A
1 BTN SNATCH GRIP PUSH PRESS + 1 OHS
E2MOM x 7 sets (15 mins)
Sets 1 & 2: 3 BTN Snatch PP + 3 overhead squats
Sets 3 & 4: 2 BTN Snatch PP + 2 overhead squats
Sets 5-7: 1 BTN Snatch PP + 1 overhead squat
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-Start at a relatively light weight for the 3+3 and make small jumps each set as needed building to a heavy but smooth set of 1+1.
WOD B
T.I.P (THRUST IN PEACE)
Alt. EMOM x 10 mins (5 sets of each)
1) 5 T&G power snatches
2) 5 Thrusters
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-Build as needed but use the same weight for both movements
-Record heaviest successful weight used
ACCESSORY
1) 3 sets, easy pace
10 SA DB external rotations off knee /side
10 SA DB bent over rows /side
100′ SA upside down 90/90 KB carry /side
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2) Crossover Iron Scap
