PreHab: Y+T+L, Band Pull-aparts, Banded OH Squats
Warm-up: Rope Turns, Overhead Squat Therapy, Barbell Snatch Complex
Strength: Snatch + Overhead Squat 5×1
WOD:
RX: AMRAP 9mins
15 OHS @60-65%
30 Double Unders
RX+: AMRAP 9mins
15 OHS @70%
50 Double Unders
Option 1: AMRAP 9mins
9 OHS
15-21 Double Unders
(*Use a weight that you can do well. Depth is more important than weight)
Option 2: AMRAP 9mins
15 Front Squats
30-90 Single Unders