PreHab: Scapular Activation
Warm-up: Rope Turns, Kip Swings, Overhead Squat Variations
Specific: Snatch Complex, Pull-up Variations
WOD:
Rx: 3x AMRAP 5mins
50 Double Unders
15 P. Snatch @ 75/55#
10 Pull-ups
*rest 2mins after each round
Rx+: 3x AMRAP 5mins
65 Double Unders
15 P. Snatch @ 75/55#
10 C2B Pull-ups
*rest 2mins after each round
Option 1: 3x AMRAP 5mins
30 Double Unders
15 P. Snatch @ light weight
7 Pull-ups
*rest 2mins after each round
Option 2: 3x AMRAP 5mins
50-150 Single Unders
12 Hang P. Snatch @ light weight
7 Assisted Pull-ups or Ring Rows
*rest 2mins after each round
