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WARM-UP
1) 500m Row
2) Power Snatch Warm-up
3) Good Morning and Back Squats
4) OHS Bar Warm-Up
STRENGTH: Overhead Squats, 10 – 15 reps @ 50% + 30 ME sprint cals, Row x 4 sets
ACTIVE MOBILITY
1) Adductor Smash
2) Weighted Butterfly Stretch
3) High Glute & Hamstring Smash
4) Banded Single Leg Hamstring Stretch
WOD: Death By
- 1st min ME unbroken DU’s + 1 Power Snatch
- 2nd min ME unbroken DU’s + 2 Power Snatch
- 3rd min ME unbroken DU’s + 3 Power Snatch
- + 1 snatch each EMOM until you fail.
Score = DU+Power snatch
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Toes to Bar, Tabata style 20s On/10s Off x 8 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)