WARM UP – MOBILITY

Big dynamic + PVC shoulder/thoracic openers

BB Snatch warmup

WOD A

Alt. EMOM x 4 sets of each:

1) 3 Muscle Snatches

2) 3 Vertical Jumps

– Build on MS but don’t max out, work on bar path

WOD B

(SNATCH PULL + POWER SNATCH) X 2

– 15 mins to build to a heavy or max set in the complex

– Reset between reps, no T&G

WOD C

SNATCH GRIP DEADLIFT X 3

BTN SNATCH GRIP PUSH PRESS X 5

Alt. E90SECS x 4 sets of each:

1) 3 Snatch Grip Deadlift @ 110-20% of WOD B

2) 5 BTN Snatch Grip Push Press – heavy, building

– Use straps on DL’s if you have them

ACCESSORY

1) 3 Sets:

8-12 GH raises

2-3 Crossover Iron Scap exercises after each set

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