open work 14.1
10 min amrap:
30 DUs
15 Power snatches 75/55
this workout depends on your strengths. If your cardio and DUs are strong you'll breeze through them and struggle with the Snatches. This is a big aerobic workout and highly dependent on conditioning.
For the snatches, tape the fingers and hook grip the thumbs, after that it should be more of an upper back/shoulder burn. Feet/ankles/and calves are going to get torn up between DUs and snatches so give them some tlc and makes sure they're nice and warm before you get started.
as for warm up stuff, Barbell shrugged said it the best so i'll leave it to them
Good luck!
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