Sunday
Warmup/Mobility)
8-10 mins dynamic – hips and ankles focus
Banded Shoulder stretches: front rack, overhead, pecs
WOD A) E2MOM x 6 sets: 3-position Snatch (hi-hang / above knee / floor)
50, 55, 60, 65, 70, 70%
WOD B) E2MOM x 6 sets: 3-positon Clean + 1 Jerk (hi-hang / above knee / floor)
50, 55, 60, 65, 70, 70%
*Keep technique perfect and weight moving fast ready for test week this week
WOD C) 4 Rounds NFT:
1) 3 Pause Front Squats @ 55-65% (3 secs pause in the bottom)
2) 15 Banded Situps
3) 8 Single Arm KB Rows per arm
*Rest 40-60 secs between exercises
