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