WARM UP – MOBILITY
Dynamic warm-up + shoulder & hip circles
Pre-squat hip/thoracic openers
Dowel dislocates, Overhead squats, Snatch warm-up drills (review 3 snatch positions for WOD A)
WOD A
SNATCH
EMOM x 17:
Min 1-5: 3 high hang snatch (50-60%)
Min 6 Rest
Min 7-11: 2 hang snatch (60-70%)
Min 12 Rest
Min 13-17: 1 snatch (70-80%)
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Goal here is to build on good technique and speed under the bar. You should not be missing any lifts. Aim to hit all 5 singles with good technique. Do not max out!)
WOD B
3 RD: 10 OHS + 50 DU’S
Complete 3 rounds for time:
10 Overhead squats (135/95lbs)
50 Doubleunders
ACCESSORY
3 supersets of:
6-8 x Wide grip pronated strict pull-ups (@3,0,X,1)
8-10 x Seated wide elbow dumbbell shoulder press (@3,0,X,1)
10-12/side x Single arm bent over rows (@3,0,X,1)
– rest ~2 min after each set
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Crossover Symmetry “Recovery” or “Iron Scap”
