PRIMER:
3x
10 Lunges
12 Shoulder Taps
14s Hold Over the Bar
3 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 18
12 TnG Power Snatches +
10 BFB + 10 Deficit Push Ups
1 Minute rest after each rounds
Dumbbell version:
12 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