Thursday – dynamic deadlifts / snatch
Warmup/Mobility)
Hip circles, lower back stretches
Banded rotator cuff exercises, trap raises
P-chain floss
WOD A) EMOM x 10 mins:
3 Banded Deadlifts @ 60% of 1RM + band (green 400+, blue 300+, red 200+)
WOD B) 3 Rounds for time:
10 power snatches (Adv: 115/80, Int: 95/65, Beg: 75/55lb
15 toes to bar (volume stays the same for everybody; scale to knees to arms or tuck ups)
20 box jumps 24/20”
WOD C) Optional accessory, 2-3 rounds:
6-8 GH raises
2-3 iron scap exercises per round
