PRIMER:
3x
9 Air Squats
7 Push Ups
5 Pull Ups or 10-15s hold above bar or 5 KBS
5 x Muscle Snatch + Overhead Squat + Snatch Balance + Hang Squat Snatch
MOBILITY: in between barbell warm up
Extended Arm Lizard Pose
Saddle Stretch
STRENGTH:
Power Snatch
5×3 Touch and Go
On The Every 90s
WOD: AMRAP 16
10 TnG Power Snatches +
10 BFB + 10 Push Ups
1 Minute rest after each rounds
Dumbbell version:
10 Double DB Power Snatches
10 Burpees + 10 Push Ups
1 Min rest after each round
Bulletproof shoulders:
10 TnG Deadlifts @ 135/95
10 Top Up Burpees + 30 Shoulder Taps
*1 Min rest after each round
Bodyweight:
200 Meter Run
10 Burpees + 10 Push Ups