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WARM-UP
1) PVC Pipe Lat Pull Down with Hollow Body Hold
2) PVC Pipe Warm-Up
- Arm Rotations
- Diagonal Arm Circles
- PVC Pipe OHS with 5s Pause in Bottom (reverse grip)
- PVC Pipe T-Spine/Lat Stretch
3) Barbell Warm-Up (5 reps each)
- BH Snatch Grip Push Press
- Tempo OHS w/3s Pause in Bottom
- Drop Snatch + Snatch Drop
- Snatch Balance
4) Glute & Hip Flexor Smash + Couch & Frog Stretch
STRENGTH: Snatch Balance + Overhead Squat (3+3) X6 sets total
ACTIVE MOBILITY (90s per area)
WOD: Perform the following every 2-minutes for 10 rounds total:
- 5 Box Jump Over’s (20/18”)
- 10 Inverted Rows (feet elevated, start strict & go to kipping as needed)
- 15 Overhead Squats (45/35)
**REST with time remaining in 2-minute interval
**SCORE is total rounds out of 10 completed successfully
COOL DOWN
1) 100m Walk
2) Core Work: Barbell Pull-Over’s, 8 reps x 3-4 sets
3) Foam Roll
4) Weighted Butterfly Stretch (use 25lb plates & tailbone against a wall)