Warm-up: 3 minute AMRAP of “Cindy”
Mobility: Glute smash and floss (BSL page 300), T-spine smash extension (pg 232), Overhead tissue smash (pg 255-256)
Strength: 8 min EMOM of 1 Power Snatch, 1 Hang Snatch, 1 OHS at 70% of your 1RM
Conditioning: For time (with 15 minute time cap) 12, 9, 6, 3 reps of:
- Hang Power Snatch
- Box Jumps (30/24)
- Burpees
Recommended: 115/75lb for Hang Power Snatch, 30/24″ box
