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

Skill Work