WARM UP – MOBILITY
Agility ladder + dynamic stretch
Banded shoulder warmups
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BB hang snatch warmup
WOD A
HANG SNATCH X 5
HANG POWER SNATCH X 5
E2MOM x 7 sets:
5 Hang snatches
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– 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
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– 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)
