WARM-UP
1) Double Under Practice, 5 minutes
2) PVC Pipe Snatch Warm-Up
3) PVC Pipe OHS w/Rack
4) Assign Mobility based on individual needs
STRENGTH: Overhead Squat, 5 x 5 sets - AHAP
ACTIVE MOBILITY (60-90s per area)
WOD: Perform a 16-minute alternating EMOM with the following:
EVEN MIN: 5 Snatches @ 65% of 1RM
ODD MIN: 30 Double Under’s
COOL DOWN
1) 100m Walk
2) Core Work: Weighted Plank with Alternating Reach, 12 R/L 3-4 sets
3) Foam Roll
4) Glute Stretch