Warm Up:
2x
5x Down/Up Shrug w/ empty bar
5x Down/Up Shrug and Pull, keep elbows high and outside
5x Muscle Snatch
5x Power Snatch
HSPU Progression
Strength:
Build to a 3RM Power Snatch in 5 sets- touch and go reps
3-3-3-3-3
WOD:
500m Row
3 rounds:
10 DB Power Snatches/Arm (50/25)
5 HSPU
scaling options:
HSPU: Negatives(5), Pike Push Ups(10)
