DAVE
Warm-up:
400m Run followed by
1/2 Tabata with Barbell
Hang Clean, Front Squat, Push Press
Dynamic Stretch
Strength:
2 Reps of 1 Power Snatch > 1 OH Squat > 1 Hang Squat Snatch
EMOM for 10 min.
Build weight but keep it manageable, there are a lot of reps here (60). This is a day to drill your mechanics. Heavy squat snatch will come later in the week.
WOD: BIG VALLEY
For Time:
10-9-8-7-6-5-4-3-2-1 Reps of,
Hang Power Snatch 95/65
T2B
then
400m. Run
then
1-2-3-4-5-6-7-8-9-10 Reps of,
Hang Power Clean 95/65
Pull-ups
Icing:
Shoulder Mobility and
Deadhang for 2 min.