Strength: Snatch – 20 minutes to work to a heavy double
Then, for total working time:
3 Rounds of:
- 10 Power Snatch (115/75lb)
- Run 400m
43 Double-unders (once as a cash-out)
Beginners: Less weight on the barbell, 10 DU attempts then 86 singles
Advanced: 135/95lb on barbell
Mobility: close grip hangs, band shoulder distractions, lax ball to pec and rear delt, roll Tspine and legs
