Mobility 

T-spine roll x 2

Pigeon x 2

10 Pass throughs

10 good mornings

10 forward arm swings

10 second bar hang

Wrist Stretch

 

Warm up: 

500m row

15 Sit ups

10 Push Ups

15 Ring Rows

10 Banded Squats

15 Band Pull Aparts

 

Work Up to Snatch weight

Work Up to Clean and Jerk weight

 

 

WOD: “The Wooly Mammoth”

25 min EMOM

  1. 3-12 HSPUs
  2. 6-10 CTBs
  3. 2-3 Squat Snatch 135/85 (60%)
  4. 12-18 V-Ups
  5. 3-5 Power Clean and Jerks 135/85 (50-55%)

 

-May change weights between Snatch and Power Clean and Jerk

-Scale weights and reps as needed

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