WARM UP – MOBILITY
Banded shoulder warmups / hip openers
—
3 sets:
3 Snatch pulls
3 Muscle snatches
3 Power snatches w/3 secs pause in catch position
5 Tall-ish box jumps
-rest 60 secs-
WOD A
POWER SNATCH
E2MOM x 10 sets:
Sets 1-3: 3 Power snatches @ 55-65%
Sets 4-6: 2 Power snatches @ 70-80%
Sets 7-10: 1 Power snatch @ 85-100%+
—
-Build to a heavy or max power snatch for the day
WOD B
JERK X 2
20 mins to build to a heavy or max jerk double
WOD C
50′ UNBROKEN SLED PUSH
In the remaining time in class establish a max UB 50′ sled push, heavy as possible!
ACCESSORY
3 sets:
10 Cuban rotations
15-12-10 Bent over rows
15-12-10 Incline rear delt flies
