PreHab: Scap Activation, Core Activation

Warm-up: Overhead Squat Therapy, Burpee Variation

Specific: Snatch + OH Squat
build to 75%
and back to 45%

Rx: 13.1 -ish
AMRAP 17mins
40 Burpees
30 Snatch @45%
30 Burpees
30 Snatch @55%
20 Burpees
30 Snatch @65%
10 burpees
30 Snatch @75%

Rx+: AMRAP 17mins
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

Option 1: AMRAP 17mins
28 Burpees
15 Snatches @45%
21 Burpees
15 Snatch @55%
14 Burpees
15 Snatch @65%
7 Burpees
15 Snatch @75%

Option 2: AMRAP 17mins
21 Burpees
15 Hang Power Snatch
15 Burpees
15 Hang Power Snatch
12 Burpees
15 Snatch
9 burpees
15 Hang Power Snatch