WARM UP – MOBILITY
Running/jumping warmup
PVC shoulder openers, sotts press, OHS/snatch warmup
WOD A
SNATCH
3 POSITION POWER SNATCH
E2.5MOM x 6 sets:
3 position power snatch (high hang, knees, floor)
-Keep sets in the 60-70% range today, work on technique and speed
WOD B
SHHH SANDWICH
For time:
Buy in: 36 burpees
Then…
5 rounds:
21 Ab-mat sit-ups
15 KB swings 32/24kg
Then…
Cash out: 36 burpees
ACCESSORY
3 rounds at an easy pace
10-12 Crossover 90/90’s
12-15 Bent over rear delt flies
100′ Upside down 90/90 KB carry /side
100′ OH KB carry /side (heavier than 90/90 carry)
