Boost Block:
“Snatch Ladder Sprint” (10-Minute AMRAP)
• 6 Hang Power Snatches (light barbell)
• 8 Burpees
• 10 Box Jumps or Step-Overs
Build Block:
Dips – 5-5-5-5-5 (build from last week)
• Use rings, matador, or boxes
• Add weight, tempo, or control for progression
Hang Power Snatch – 5-5-5-5-5
Burn Block:
“Shoulder Saver Flow” (8 minutes)
3 Rounds (easy pace):
• 45 sec Row or Bike
• 10 Banded Pull-Aparts
• 20 sec Wall-Facing Overhead Hold (or PVC dislocates)
• 10 Light DB Lateral Raises
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