WARM UP – MOBILITY
Big dynamic + PVC shoulder/thoracic openers
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BB Snatch warmup
WOD A
Alt. EMOM x 4 sets of each:
1) 3 Muscle Snatches
2) 3 Vertical Jumps
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– 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
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– 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
