Hands Up

PreHab: Band Pulldowns, KB Overhead Prep

Warm-up: Squat Variations

Specific: Snatch Complex

Strength: 4x
3 Power Snatch + 2 Hang Squat Snatch + 1 Overhead Squat

WOD: 

Rx: 9.7.5.3.1.
P. Snatch (75-80%)
Overhead Squat
Pull-up (x2)

Rx+: 9.7.5.3.1.
S. Snatch (75-80%
Overhead Squat
C2B Pull-up (x2)

Option 1: 9.7.5.3.1.
P. Snatch (70-75%)
Overhead Squat
Pull-up

Option 2: 9.7.5.3.1.
Hang P. Snatch (Moderate)
Overhead Squat
Assisted Pull-ups or Ring Rows

 

Core: 5mins Total
Plank Hold

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