Warm-up: 3 rounds of 5 OHS with unloaded barbell or PVC, 6 burpees
Mobility: Classic shoulder stretch (BSL pg 252), Overhead tissue smash with lax ball (pg 255), Wrist openers
Strength: Snatch EMO2M – 14 minutes – 1 Power Snatch, 1 Snatch, 1 Hang Power Snatch – add weight each round, if possible
Conditioning: 5RFT (with 15 min time cap) of:
- 3 Power Snatches
- 100m Shuttle Run
- 7 Box Jumps
- 100m shuttle run
- Rest 60 seconds
Recommended weight for snatches = 70% BW, height for box jump = 24/20″, scale as needed.
