Thursday
Warmup/Mobility)
Pre squat hip openers
2 Rounds:
8-10 lateral raises, front raises, bent over flies, W’s with light plates or db’s
15 Overhead squats with PVC or barbell
WOD A) 15 mins to build to a max 3-position snatch
*experienced lifters: floor – above knee – hi hang (work on speed under the bar while fatigued)
*newer lifters: hi-hang – above knee – below knee or floor (work on consistency through each position)
WOD B) Deficit sumo deadlifts: 3 reps EMOM x 10 @ 60-65% (1-2” deficit if technique / flexibility allows)
WOD C) 2-3 Rounds NFT:
30 secs weighted plank
6-8 GH raises
2-3 Iron Scap exercises per round
