1.Warm up

Mountain Climber & Scapula Push up 10 x 5

 

2.Mobility

Shoulder Open & Overhead Position

 

3.Skill

Snatch Complex

 

4.INTERVAL

EMOM 16min

3 Snatch (Power Snatch-Hang Squat Snatch-Squat Snatch)

(RXD : BW 75%<,  A: BW 50%<, B: BW 25%<, C: BW 25%>)

 

5.Balance

One Leg Plank

1min On / 20sec Off R/L Alt 8Round