Strength:
Hang Snatch
5×2
Do not drop between sets, resting 60 seconds between sets
WOD:
10 Minute AMRAP:
5 Overhead Squats 95/65 LBS
10 Burpees
20 Double Unders (Sub 60 Singles)
Mobility:
Shoulder Smash, Banded Overhead Distraction
REGIONALS BOUND COMPETITORS PROGRAMMING:
1. Spend 15 minutes to establish a 2 rep max Pause Clean and Jerk (3 count pause), drop in between reps
2. 7×3 Push Press, heavier than last week
3. 10 Minute Handstand Push Up Volume
4. Scale WOD to 135/95 LBS