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:
5x 3 Position Snatch On the Every 90.
High Hang + Hang + Low Hang
WOD: AMRAP 12
6 TnG Power Snatches +
10 BFB + 10 Push Ups
45 second rest after each rounds
*Increase barbell weight by 5-10 lbs
Dumbbell version:
6 Double DB Power Snatches
10 Burpees + 10 Push Ups
45 second rest after each round
Bulletproof shoulders:
6 TnG Deadlifts @ 155/105
10 Top Up Burpees + 30 Shoulder Taps
*45 second rest after each round
Bodyweight:
200 Meter Run
10 Burpees + 10 Push Ups