Warm Up
3 Rounds
6 Pause Squats
6 PVC Dislocates
6 PVC OHS
6 Hanging Scap Retractions
Strength
Snatch Balance (25 min)
1×5 Pressing Snatch Balance (bar)
Pressing Snatch Balance 3-3-3
5×1 Heaving Snatch Balance + 1 OHS
Met Con Prep (12 Min)
6 Alt DB Snatch (light) + 25 Single Skips + 3-5 Kip swings
6 OHS (light)
6 Alt DB Snatch (working weight) + 25 Single Skips
6 OHS (working)
25 Double Unders (or Single Skips)
AMRAP 15 Minutes
45 Double Unders (scale to 90 SS)
15 OH Squats (M:115/95/65, W:78/63/45)
45 Double Unders
30 Alt DB Snatch (M:50/40/30, W:35/25/15)
Mobility (2 Rounds)
1 Min Standing Calf stretch/side
1 Min OH Band Stretch/side (holding upright)
