General warmup. Squat mobility along with Overhead position and ankle MOBs.
Every 2 min for 6 sets
Back Squat x 1@95%
Every 2 min for 6 rounds
5 Power Snatch @65%
20 Double Unders
10 Air Squats
Singles day for the back squat. These will be heavy! Remember to brace yourself before unracking your weight. Initiate with your hips and keep your back flat and chest up. Don’t let your knees dive in at the bottom.
For the WOD, you should go hard every round. Your power snatch weight should be at 65% of your 1RM power snatch. Focus on making the air squats look as good as possible.
Roll out your quads, hamstrings and LAX ball T-Spine.