Strength
Shoulder Press (1-1-3-3-3-3-3)
1 rep @ 65%, 1 rep @ 70%, 5×3 reps @ 75% (record this #)
Alternative: 5×3, ADD 5-10 lbs from last week
OPTIONAL SUPERSET: 30-45 second Wall Facing Handstand Hold (3 sets)
Skills
Spend ~10 minutes reviewing & practicing DB Squat Snatch progressions:
-DB Snatch (land in power position)
-DB OH Squat
-DB Squat Snatch
Conditioning
Alternating EMOM 10′:
ODDS: 8 Alt. DB Squat Snatch (4 ea side)
EVENS: 30 Double Unders (Rx+: 50)
May ascend DB weight over the 5 sets, record heaviest used.
Scale to DB Snatch (power) if unable to keep decent form on squat portion
Cool-Down
Foam Roll / Lax Ball Lats – 2 mins/side