PreHab: Scap Pull-ups, Turkish Get-ups
Warm-up: Row Warm-up, Jump Variations
Specific: Barbell Snatch Complex, Pull-up Variations
WOD:
Rx: 2x
50cal row
40 pull-ups
30 power snatch (M:75-95 W:45-65)
20 box jumps
Rx+: 2x
50cal row
15 muscle-ups
30 power snatch (M:75-95 W:45-65)
20 box jumps
Option 1: 2x
35 cal row
28 pull-ups
21 power snatch (M:75-95 W:45-65)
14 box jumps
Option 2: 2x
25 cal row
20 pull-ups
15 power snatch
10 box jumps