WARM UP
5:00 shoulder mobility
3 rounds:
3 snatch pull + 3 snatch push press
10 air squats
50 single unders
SKILL
EMOM 20:00
0-10:00:
1 snatch pull + 1 hang snatch
-5:00 rest-
15-20:00:
5 back squat @ 70% 1RM
WORKOUT OF THE DAY
3 rounds for time:
10 DB snatch right
10 DB snatch left
10 lateral burpees over DB
20 single unders left foot
20 single unders right foot
60 double unders
RX: (50/35)
55+: (40/30)
*Medium intensity effort. Coach athletes to move quick but not fast. 12:00 time cap.