WARM UP – MOBILITY
4-5 mins dynamic
PVC shoulder/thoracic openers & OHS/snatch warmup
WOD A
3 SNATCHES + 3 OVERHEAD SQUATS
E2.5MOM X 5 sets:
3 Snatches + 3 overhead squats
—
-Start at 60-65% and aim to build to approx. 75-80%
-Not T&G on the snatches, singles w/ quick 3-5 sec reset
WOD B
NOT ALL HEROES WEAR CAPES
3 rounds of 45 secs work / 15 secs rest for max reps, 1 min rest between rounds
1) Cal bike
2) Chest to bar pull-ups
3) Box jumps 30/24″
4) D-ball bear hug carry lengths 120/70lb
—
-Start on any station and rotate in order
-Every 10′ on d-ball carry counts as 1 rep
ACCESSORY
3 sets:
7 KB snatches + 100′ OH carry /side
10-12 Single arm bent over rows /side
10-12 Crossover WY negatives
