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 –
