Warm-up & Mobility: Quick warm up and mobility
Part 1 – Skill/Strength:
Performance and Fitness: 15 min position drills and working up to WOD weight – Power Snatch, Hang Power Snatch and Overhead Squat
(For the shoulder-impaired athlete – Power Clean, Hang Power Clean, and Front Squat)
Part 2 – Conditioning: “Grab and Go”
Performance and Fitness: 11 minute AMRAP of –
- 1 Power Snatch (115/75lb)
- 2 Hang Power Snatch
- 3 Overhead Squat
- 100m Sprint
(For the shoulder-impaired athlete – Power Clean, Hang Power Clean, and Front Squat)
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