WARM UP – MOBILITY
** Grab a PVC pipe and some light plates **
Lower body warmup / stretches
PVC shoulder / thoracic openers
Delt raises and cuban presses w/ light plates
BB snatch warmup:
BTN push press + pause OHS
High hang snatch warmup
WOD A
HIGH HANG SNATCH X 3
Bar should go no lower than pockets and your torso should remain vertical or near enough
E2MOM x 8 sets:
3 High hang snatches
- 70-80% of 1RM. You can build a little as needed, but try to keep the same or similar weight across. Work on consistent technique in all sets.
WOD B
3 BTN SNATCH GRIP PUSH PRESS + 1 PAUSE OHS
Perform Push Press from your squat stance, after locking out your third rep descend into an overhead squat and pause for 3-5 secs in the bottom
- In the remaining time in class, work 4-5 heavy sets of the complex.
ACCESSORY
3 sets, easy pace
8-10 Powell raises /side
8-10 SA bent over rows /side
Max hollow rock
