WARM-UP
1) Dynamic Running Warm-Up (sprint based – do each for 50ft unless otherwise specified)
- High Knees/Butt Kicks
- Forward/Backward Skip
- High Skip/Speed Skip
- A Skip/B Skip
- Forward Leg Swings
- Build-Up’s: 25-50-75-100% Change speed every 20ft – 3X’s
- Reaction Sprints: Start Lying down, sitting & facing backwards
- Spider to Perfect Stretch
2) Snatch Bar Warm-Up (5 reps each)
- Snatch Jump, NO Shrug
- Hip Snatch High Pull
- Hip Muscle Snatch
- Hip Power Snatch
3) 1st Rib Mobilization & Trap Smash
STRENGTH: Hip Power Snatch, 10 reps + 100m Sprint + 100m Jog – 4 sets
ACTIVE MOBILITY (90s per area)
1) Banded OH Distraction
2) T-Spine & Lat Smash
3) High Glute & Hip Flexor Smash
4) Couch & Frog Stretch
WOD: Tabata Fun Day (20s On, 10s Off – 8 consecutive rounds, 60s REST between each exercise – SCORE: is total # of reps per exercise):
- HSPU
- Goblet Squats (70/45)
COOL DOWN
1) 100m Walk
2) Foam Roll (10 passes per area)
3) Core Work: Med Ball Sit-Up’s with Throw to Wall, 12 x 3-4 sets total
4) Glute Stretch