WARM UP – MOBILITY
20 secs work / 20 secs rest x 3 sets of each:
Skipping / double unders
Ball slams
—
PVC thoracic / shoulder mobility
Snatch warmup
WOD A
SEGMENTED SNATCH DEADLIFT + 3-POSITION SNATCH
– Segmented DL: 2 sec pause just off floor, knees, high hang
– 3-pos: from high to low in each of the positions from DL
– No dropping bar between reps, complete as an UB complex
E2MOM x 5 sets:
1 set of the complex
—
– Start at approx. 50% of 1RM Snatch, keep weights light, focus on ingraining technique
WOD B
SNATCH PULL X 5
E2.5MOM x 5 super sets:
5 Snatch high-pulls
3 Tall box jumps
WOD C
1 & 1/4 FRONT SQUAT X 5
In the remaining time in class, build to a heavy set of 5 x 1 1/4 front squats
ACCESSORY
Crossover Iron Scap
