Nightshade

PreHab: Band Shoulder Prep, Hollow Body

Warm-up: Rope Turns, Barbell Snatch Complex

Strength: Power Snatch + Hang Squat Snatch + Squat Snatch 1xEMO2M for 10mins

WOD: 

Rx: 7x
2 Snatches @75%
4 Overhead Squats
35 Double Unders

Rx+: 7x
2 Squat Snatches @80%
4 Overhead Squats
35 Double Unders

Option 1: 7x
2 Snatches @70%
4 Overhead Squats
17-21 Double Unders

Option 2: 7x
2 Snatches
8 Overhead Squats with PVC
35-70 Single Unders

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