Prehab
2 sets
12 Y’s & T’s
12 banded snatches
12 banded overhead squats
MetCon
21-15-9
DB thrusters (50/35)
Pull-ups
Box jumps (24/20)
Strength
10 min EMOM
2 Power snatches (70-75%)
*can drop & reset between reps
2 sets
12 Y’s & T’s
12 banded snatches
12 banded overhead squats
21-15-9
DB thrusters (50/35)
Pull-ups
Box jumps (24/20)
10 min EMOM
2 Power snatches (70-75%)
*can drop & reset between reps