WARM UP – MOBILITY
3-4 mins quick band dislocates, upright rows/pulls & external rotations
PVC shoulder/thoracic mobility inc. Sotts press
–
Tech WOD A w/PVC or BB
WOD A
SNATCH
E2MOM x 9 sets (18 mins)
Set 1-3-: 3 High hang snatches (vertical or slight lean)
Sets 4-6: 2 Hang snatches (just below knees)
Sets 7-9: 1 Snatch
—
-Start light approx. 50% and make small increases as technique allows, build to a heavy single for the day, only try to max if weights are feeling light today
WOD B
OVERHEAD SQUAT JACKIE
For time:
1km Row
50 Overhead squats 45/35lb
30 Pullups
—OR—
WACKIE JACKIE
For time:
1km Row
50 Overhead Squats 95/65lb
30 Chest to bar pull-ups
—
-Use a weight that you can do 15-20+ UB reps
-Stagger second heat by 5 mins
-10 min cap
ACCESSORY
3 sets, easy pace
10 Powell raises /side
10 Cuban press
10 Crossover victory raises w/4 sec negative
