PreHab:
Banded Shoulder Prep
Warm-up:
Rope Turns
MB Complex
Barbell Snatch Complex
Strength:
EMOM 10mins 1 Power Snatch
(build to a heavy 1 rep)
WOD: 3x
1min Power Snatch
1min Double Unders
1min MB Slams
1min Rest
Talk with a coach about your goals, get the plan to achieve them.