Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Squat to Stand x 10
- Dislocate x 10
- OHS x 10
Then 2 Rounds of:
- Snatch Grip RDL x 5 (45/35lbs)
- Hang Muscle Snatch x 5
- Snatch Grip Push Press x 5
Workout of the Day
A. 5 Sets
- A1: Power Snatch x 1.1 – Rest 5-10 seconds between singles
- A2: Double Under x max reps in 30 seconds
B. Complete as many rounds and reps as possible in 10 minutes of:
- Double Under x 30
- Power Snatch x 15 (75/55lbs)
C. 2 Sets
- Cat Cow x 10
- Prone Kneeling T Spine Rotations x 5 per
