FRIDAY
2 minutes bike/row/erg
calf pumps, boot strappers bird dogs, air squats, Cossack squats, mountain climbers, shoulder activations (dowel) squat jumps (to encourage /reinforce open hips in snatch)
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Movement warm-up/ Mobility
· Shoulder mobility · Burgener warm-up · Hip mobility · Pull-ups/push-ups · Snatches
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WOD
36 Minute E2MOM You Go/I Go
· 10/7 Calories · 8 Pull-ups OR Chest-to-Bars · Max Snatches (RX 42½/30 Kg)
Score is the number of snatches
Aim for: · Consistent sets · Strong pulls in the snatches
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