Sunday

 

Warmup/Mobility)

Double lacrosse ball T-spine

Band pull-aparts, raises

Hip/ankle mobility

 

WOD A) With a continuous clock…

 

1) E2MOM x 5 sets: Power Snatch + Snatch Balance + Overhead Squat at 50-60%

 

2) E2MOM x 5 sets: Hang Snatch + Snatch at 65-75%

 

3) E2MOM x 5 sets: 1 Snatch – heavy as possible

 

WOD B) 4 Rounds NFT:

 

3 Pause Front Squats (2 secs pause) at 60%+

10-15 GHD Situps

8 KB Rows at 30X1 tempo

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