WARM UP – MOBILITY
Quick dynamic laps + calf raises
–
2 rounds w/partner
100′ banded sprints: 50′ forward / 50′ backward each
50′ Broad jump each
–
PVC shoulder / thoracic openers
OHS / SN balance / Snatch warmup
WOD A
SNATCH PULL + HANG SNATCH + SNATCH
E2.5MOM x 7 sets:
Sets 1-3: 2 snatch pulls + 2 hang snatches + 2 snatches
Sets 4-7: 1+1+1
—
-Start light @ 50-60% to ingrain technique, and build to a heavy set by the end
-You may drop and reset for snatch(es)
WOD B
PAUSE SNATCH BALANCE X 3
Pause for 3 secs in the bottom of each rep
E2MOM x 6 sets:
Sets 1&2: 5 pause snatch balance
Sets 3-6: 3 pause snatch balance
WOD C
4 sets:
30 secs KB snatch L
– 30 secs rest –
30 secs KB snatch R
– 30 secs rest –
—
-You may build across the 4 sets as needed
ACCESSORY
Crossover Iron Scap
