A)5 min EMOM (every minute on the minute):
10 Wall Balls, 20lb/14lb
5 Walking Lunges
B) Then, 2 Rounds of:
5 Deadlifts, with an empty bar
5 Power Snatches, with an empty bar
5 Overhead Squats, with an empty bar
Snatches, from the Floor
3 sets x 5 reps
Objective: build over the first three sets to a manageable weight, then repeat that weight for three more sets.
Snatch from Floor: if athletes’ technique is not there yet with the snatch, stay above the knees and master this position first before adding increasing the range of motion. Make sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back.
4 Rounds for Time:
30 Air Squats
15 Power Snatches
Double Unders: athlete should be able to complete each round of 60 double-unders in 90 seconds or less. Scale repetitions as needed. If athletes are unable to perform double-unders scale to 120 singles or 60 weighted jump ropes.
Power Snatches: athlete should be able to complete each round of 60 double-unders in 90 seconds or less. Scale load as needed.
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