Sunday, September 5, 2021
WARM UP – MOBILITY
** Grab a red band & barbell **
2-3 mins Running on the spot, high knees, speed skaters etc.
Shoulder & thoracic rotations, hip openers
Red band shoulder warmups
BB Snatch warmup

WOD A
10 mins to warmup & build to a medium-heavy weight of:
3 Snatch balance + 3 overhead squats
Do not go too heavy here, this is just a primer for WOD B

WOD B
SNATCH PULL + HANG SNATCH + SNATCH
E2MOM x 7 sets:
Sets 1-3: 2 Snatch pulls + 2 hang snatches + 2 snatches

Set 4-7: 1+1+1

  • Start light (approx. 50% of 1RM), focus on dialling in your mechanics in the early sets, priming yourself to get heavier by the end (80-90%)

ACCESSORY
3 Sets:
10-12 Powell raises /side
Max reps behind the neck press /w red band

  • rest 60 secs

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