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10.15.2018

WARM-UP

1) Support hold + Deep Dip hold (10s + 10s) X3 sets

2) Scap Pull-Up’s, 10 reps

3) Negative Pull-Up’s, 5 reps

4) Power Snatch & Back Squat Barbell Warm-Up

5) Lat Smash

STRENGTH: Weighted Dips + Weighted Pull-Ups, 1RM in 6 sets

ACTIVE MOBILITY (90s per area)

1) Lat & Pec Stretch

2) T-Spine Extension

3) High Glute Smash

4) Frog Stretch

WOD: For time: 21-15-9 reps of….

- Power Snatch (135/95)

- Back Squats (135/95)

- AbMat Sit-Up’s

COOL DOWN

1) Walk 100m

2) Core Work: Barbell Cauldrons, 12 x 3-4 sets

3) Foam Roll (10 passes per area)

4) V Stretch