Warm Up
Jumprope 3 minutes
Dynamic Drills
Then
- Dislocate x 10
- Snatch Grip Push Press x 10
- OHS x 10
Power Snatch Instruction
Workout of the Day
A. 5 Sets
- A1: Hang Power Snatch x 1.1.1.1 – Rest 5-10 seconds between singles
- A2: Double Under x max reps in 30 seconds – Rest 60 seconds
- A3: Nose to Wall HS Hold x 45-60 seconds (Shoulder Tap x 20 if possible) – Rest 60 seconds
B. For time:
- Double Under x 50
- Burpee x 10
- Double Under x 40
- Burpee x 10
- Double Under x 30
- Burpee x 10
- Double Under x 20
- Burpee x 10
- Double Under x 10
- Burpee x 10
