WOD A
** Grab a green band, barbell, & light plates **

Green band shoulder stretches

Snatch shoulder warmups w/ light plates

BB snatch warmup, 2 sets:
5 Snatch deadlifts / snatch pulls
5 Hang muscle snatches / HPS with pause
5 Power snatch balance / OHS

WOD A
3 SNATCH-PULLS + 3 HANG POWER SNATCHES
E2.5MOM x 8 sets:

3 Snatch-pulls + 3 hang power snatches

  • Hang snatches from just below knees
  • Work in the 70-80% range

WOD B
3 Sets:
8-10 Pendlay rows
12-15 Front delt raises

  • rest 90 secs –

WOD C
3 Super sets:
8-10 Behind the neck snatch grip strict press
12-15 Rear delt flies

  • rest 90 secs –

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