MOB: Full body
WU: 5 snatch grip deadlifts. 5 Hang Power Snatch. :60 jump/double under practice
S: Hang Power Snatch. EMOM for 8:00. 2 reps at 85% of 1RM.
C: AMRAP in 12:00 of:
10 Snatch Grip Deadlifts 115/75
5 Hang Snatch 115/75
30 double unders
(Snatch is lifters choice,
either squat or power)
Option 1: 95/65
Option 2: Weight of choice. 20 double unders.
Option 3: Weight of choice. 90 single unders/toe taps or :60 of double under practice or 15 calorie row
PWMOB: Lax ball in C/S/B/Forearms. Stretch hamstrings and hip flexors
Advanced: UB DU
Endurance: None