STRENGTH/SKILL
3-4 Sets:
A1. Muscle Snatch x5
F: Hang Muscle Snatch x5
P/S: Build to moderate set
A2. Dynamic Seated Box Jump x5 [+Step Down]
all Groups
A3. Turkish Get Up x3 each arm
all groups
WOD
DB Open WOD 14.1
10 min AMRAP
10 DB Power Snatch alt arm [Alt Arms - 5x each side] +
30 Double Under
F: 10x Slam Ball + 50x Jump Rope Passes
P: Moderate load - good turnover: 50/35# - lower as needed
S: Heavy Load w/turn over - 70/50#
