MOB: Full body
WU: 5 BB Power Snatch. 5 medball situp to throw. 3:00 jump rope/double under practice. :30 on/:30 off
S: Power Snatch. 1 rep every :20 for 5:00 @70% of 1RM
C: AMRAP in 14:00 of:
30 DU’s
6 Hang Power Snatch 95/65
20 medball situps to throw 20/14
Option 1: 75/55
Option 2: Weights of choice.
Option 3: 10 double unders (attempts count) or 60 single unders at subs of choice and weights of choice.
PWMOB: Stretch calves and hip flexors. U/D dog x3. Lax ball in C/S/B/Forearms.
Advanced: UB DU. 135/95.
Endurance: 15 DU’s.