Warm-up/Mobility

 

Dynamic hip/shoulder mobility

 

Hip extension w/band 60-90 secs per side

Overhead stretch w/band 60-90 secs per side

 

WOD A)

 

1) Snatch – 3X1 @ 85%, 4X1 @ 90%, 2X1 @ 95%, 8X1 @ 75% – rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%,

 

2a) Snatch High Pulls – 3×5

2b) Pendlay Row – 3×5 

 

Complete set one of a), rest 60 secs then complete set one of b). Repeat for all 3 sets.

 

3) GHD Sit Ups 3×15

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