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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