A. General
2 sets
200m jog
4/4 Windmill @ light or moderate DB
8/8 Unilateral Band lat stretch + pull down
12 Air squats
B. Specific
- Snatch Lift offs
- Snatch Halting Deadlift
- Snatch High pull with tempo first pull
- Tempo Power Snatch
- Tempo Squat snatch
TC: 15 minutes
Score: Weight
Scaling Options
Beginner:
5 x (1+2) @80-85%
Intermediate
As written
20 minute AMRAP
5 HSPU
10 Push ups
15 Air squats
5 sets
12 DB pullovers @heavy
10 Banded face pull
Rest 45-60 seconds between sets
Hold every rep for 1 sec at peak contraction