WARM UP – MOBILITY

Agility ladder + dynamic stretch

Banded shoulder warmups

BB hang snatch warmup

WOD A

HANG SNATCH X 5

HANG POWER SNATCH X 5

E2MOM x 7 sets:

5 Hang snatches

– Reps can be power or squat

– Work on consistency in technique over weight

WOD B

SPLIT DECISION RX+

5 Rounds for time:

5-4-3-2-1 Burpee bar muscle ups

10 DB hang split snatches 50/35lb

– Snatch: 5 reps /side, alternate feet every rep

SPLIT DECISION

5 Rounds for time:

5-4-3-2-1 Burpee pullups

10 DB split snatches 40/25lb

– Snatch: 5 reps /side, alternate feet every rep

– Snatch scaled: DB hang power snatch

ACCESSORY

2-3 sets, easy pace:

12 Side lying external rotations /side

10 Prone Y raises (hold 3-5 secs every rep)

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