Every 3 mins for 12 mins do:
5 Hang Power Snatches (60-70%1RM)
10 No Push-up Burpees
15 Wall Balls, 14/10 lbs, 12/10 ft
Starting to get to some more ballistic movement and adding in a bit of intensity here but we are still controlling it with the on the 3 min work today. Try not to turn this into an all out interval workout which is not what we are going for. It’s ok if the round eats up most of the 3 min and you are moving through at a moderate pace. Hang power snatch is based off of percentages for the day to keep the weight reasonable. The percentage is based off your hang power snatch, NOT your 1 RM snatch. The no push up burpee and wall ball allow for some faster movement, a higher target, and some lighter weight to change things up and bit and still keep us in “recovery” mode.
3 rounds for quality of:
Side Plank, L 20 secs/R 20 secs
10 Prone Snow Angels
Single Arm Overhead Carry, pick load, L 50 ft/R 50 ft
15 Band Face Pulls
Shoulder maintenance with the focus on quality of movement again. This should be done with lighter weight on the prone snow angel and moderate on the single arm OH carry. You should be able to do the 50’ unbroken without any issue or concerns.