Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– bottoms up kb walk to press x3
– wall squat
– superman (10-15 sec)
– double unders

FITNESS-
A. Hang Power Snatch practice
B. Thruster; EMOM x 3 reps x 5 minutes *off the rack
+
7 minute amrap
10 wall balls
40 jump rope singles

PERFORMANCE-
A. Hang Power Snatch + Hang Snatch x 4 sets and building
B. Thruster; EMOM x 3 reps x 5 minutes *off the rack
+
7 minute amrap
7 thrusters, 95/65
20 double unders