Short+Snatch; Apr. 24-30, 2017

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

Write your own warm-up based on workout

Short

8 Min AMRAP

Pick 2 movements that will interfere (ex. Push-up w/ ring dip; Deadlift w/ power clean; Box jump w/ front squat)

Snatch Interval

Every 1:30 for 7 Rounds

1 Snatch @ 85% 1 RM

Accessory/Cool Down

5 Round Superset (Rest 1:00 between Rounds)

3-5+ Reps in Chest-to Bar Pull-up Progression

4 Vertical Jumps

Then

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching