Sunday, 15 October, 2017

WARM UP – MOBILITY

5 mins dynamic
Banded shoulder warmups

Snatch tech for WOD A

WOD A

2 T&G POWER SNATCHES + 2 HANG SNATCHES
-You may not drop the bar during this complex
-Hang Snatches must be full squat
20 mins to build to a max in the complex
Take your time building up today, make small incremental jumps, and only add weight if technique allows

WOD B

2 T&G POWER CLEANS + 2 HANG CLEANS
-You may not drop the bar during this complex
-Hang Cleans must be full squat
20 mins to build to a max in the complex
Make sure you are taking long rest in between your heavier sets here, 2-3 mins+

WOD C

SNATCH PULL X 3
BTN SNATCH GRIP PUSH PRESS X 6
Alt. E2MOM x 4 sets of each:
1) 3 Snatch Pulls @ 85-90%+ of 1RM (build as needed)
2) 6 BTN Snatch Grip Push Press (heavy but smooth)

ACCESSORY

Crossover Iron Scap

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