| Warmup 2 rounds of: 5 banded snatch grip sotts press :30 side plank 10 external rotations/side Then do the burgener snatch warmup |
| Workout Strength Only Day 24:00 EMOM Snatch Work! Order goes: High Hang Snatch Above knee snatch Below knee snatch Athlete’s choice power or squat Add and subtract weight as needed to have perfect form Then– 400m suitcase carry. Pick a weight that will take you about 3 sets (not including switching hands) |
| Cooldown 10 banded pass throughs :30 teres minor smash/side |
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