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