Sunday
Warmup/Mobility)
8-10 mins dynamic stretch & hip openers
Shoulder stretches: posterior, anterior, front rack
Band pull-aparts while explaining WOD
WOD A)
EMOM x 5: 2 high-hang snatches – vertical torso, pockets @ 55-65% keep weight moderate & fast
EMOM x 5: 1 hang snatch – pull to above knees, pause, snatch @ 65-75%
E90SECS: 1 snatch @ 80-95% – goal is ideally no misses today
*Skip 1 minute each movement transition
WOD B) E2MOM x 8 sets:
1 Clean + 2 Jerks – start at approx. 60% and add weight as needed
WOD C) 4 rounds:
3 clean-pulls @ 110%+ of 1RM
-rest approx. 60 secs-
8-10 seated dumbbell press
-rest 10 secs-
8-10 behind the neck triceps extensions with plate
-rest approx. 60 secs-
