No tags yet.
WARM-UP
1) Review Rope Climb’s – Practice & accumulate 3 reps
2) Snatch Bar Warm-Up
3) Weighted T-Spine Extensions
4) T-Spine Extension Hold with Bar & Med Ball
STRENGTH: Snatch, 1RM of the day
ACTIVE MOBILITY (60-90s per area)
1) 1st Rib Mobilization & Trap Smash
2) Forearm Smash + Banded Elbow/Wrist Extension
3) High Glute Smash + Banded Hip Extension
4) Anterior Ankle Mobilization
WOD: Throughout the class….Every 2-minutes do 1 Rope Climb until you accumulate 30 reps total
COOL DOWN
1) 100m Walk
2) Core Work: KB Carry Series – 100ft each (OH to Rack to Farmer), 3X’s per side
3) Foam Roll (10 passes per area)
4) Seated Glute Stretch