WARM UP
3 rounds:
10 dying bugs
10 prone handcuff drill
1:00 supine wall squat
Barbell primer:
3 rounds
5 snatch pull
5 muscle snatch
5 snatch balance
SKILL
EMOM 20:00
0-10:00:
1 snatch pull + 1 hang snatch
-5:00 rest-
15-20:00:
3 back squat @ 75% 1RM
*Progress snatch weight by 5-10 lb from prior week. Emphasize hip contact and fast finish.
WORKOUT OF THE DAY
10:00 AMRAP:
5 strict pull ups
10 clapping push ups
20 meter traveling double unders
*Scale clapping push ups to hand release push ups. Score total reps completed.