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

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