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