B. Mobility
Banded Couch Stretch
30 sec per side
C. Specific
2 sets
4/4 Single leg glute bridge
4 x 1&1/4 Front squats
4 Box jumps
Scaling options
Beginner
Amrap 20
16-20 Alternating DB snatch @1xlight
6-10 Burpee box jump over @moderate
12/10 Cal Row
Intermediate
Amrap 20
20 Alternating DB snatch @1×35/25lbs
10 Burpee box jump over @24/20"
20/16 Cal Row
COMP
EMOM 9
Min 1: 6-10 Hang Power Snatch @135/95 lbs
Min 2: 10-15 Burpee box jump over @30/24"
Min 3: 18/14 Cal Row
Rest 3mins
For max reps EMOM 9
Min 1: Hang Power Snatch @135/95 lbs
Min 2: Burpee box jump over @30/24"
Min 3: Cal Row
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TC: 15mins
Scaling options
Beginner
5 x 5 @Ascending
Intermediate & COMP
As written