PreHab: Banded Shoulder Prep, Banded Squats
Warm-up: Agility Drills + Short Runs
Specific: Barbell Snatch Complex
Strength: 7×1 Power Snatch + Hang Squat Snatch + Overhead Squat
WOD:
RX: 300m run
21 Power Snatch (55%)
300m run
15 Hang Squat Snatch
300m run
9 Overhead Squat
Option 1: 300m run
15 Power Snatch (55%)
300m run
12 Hang Squat Snatch (45%)
300m run
9 Overhead Squat (35%)
Option 2: Work on Technique of the Lifts
300m run
15 Hang Power Snatch
300m run
12 Power Snatch
300m run
9 Overhead Squat