PreHab: Shoulder Prep, Calf Raises
Warm-up: Rope Turns
Specific: Barbell Snatch Complex
Strength: Power Snatch + Overhead Squat + Squat Snatch
WOD:
Rx: 45-45-45
Double Unders
9-7-5
Squat Snatch (75%)
Option 1: 15-21
Double Unders
9-7-5
P. Snatch + OHS (65%)
Option 2: 5-5-5
Double Unders
9-7-5
H. Power Snatch (mod)