PreHab: Band Pull Aparts, Bottoms Up Press, Squat Hold + Bottoms Up Press
Warm-up: Barbell Snatch Complex
Strength:
Rx Full Snatch 5×1
Option 1: Power Snatch 5×1
WOD:
Rx: AMRAP 8mins
1.2.3.4.5.6.7.8.9.10.
Snatch @ 80%
2.4.6.8.10.12.14.16.18.20.
Box Jump
Options 1: AMRAP 8mins
1.2.3.4.5.6.7.8.9.10.
Power Snatch + Overhead Squat @ 70-75%
2.4.6.8.10.12.14.16.18.20.
Box Jump
Option 2: AMRAP 8mins
1.2.3.4.5.6.7.8.9.10.
Hang P. Snatch @ moderately heavy
1.2.3.4.5.6.7.8.9.10.
Box Jump