PreHab: Band Pull Aparts, Scap Pull-ups, Dip Support
Warm-up: Barbell Snatch Complex, Pull-up Variations
Strength:
Rx: EMOM for 10mins 1 SnatchsPull-up Variations
Option 1: EMOM for 10mins 1 Power Snatches
WOD:
Rx: 7x
5 Snatch @ 75%
10 c2b pull-ups
*15mins Cap
Rx+: 7x
5 Snatch @ 75%
5 Muscle-ups
*15mins Cap
Option 1: 7x
5 Snatch @ 65%
10 pull-ups
*15mins Cap
Option 2: 5x
7 Snatch @ light weight
7 assisted pull-ups/ring rows
*15mins Cap