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11.05.2018

WARM-UP

1) Skin the Cats in Rings, 5 reps slow w/pause

2) Kipping on Rings, 10 reps – 3X’s

3) Kipping Ring Pull-Up Practice, 5 reps – 2X’s

4) Dynamic Running Warm-Up

5) Snatch Bar Warm-Up (5 reps each)

- Hip Snatch Jump, NO Shrug

- Strict Hip Snatch High Pull

- Hip Snatch High Pull

- Strict Hip Muscle Snatch

- Muscle Snatch

STRENGTH: Hip Muscle Snatch to BH OH Press, 10 reps + 100m Sprint + 100m Jog – 4 sets

ACTIVE MOBILITY (90s per area)

1) Barbell T-Spine Extensions + Bicep/Tricep Smash

2) Hamstring Tack & Floss

3) Banded Hamstring/Calf Stretch

4) Frog & Couch Stretch

WOD: Perform the following for time: 15 – 12 – 9 – 6 – 3 reps of …..

- Double KB or DB Push Press (53/35, 55/35)

- Ring Pull-Ups

- Double KB or DB Thrusters (53/35, 55/35)

- Ring Pull-Up’s

COOL DOWN

1) 100m Walk

2) Foam Roll (10 passes per area)

3) Core Work: Tabata Hollow Body holds, 20s On/10s Off for 8 consecutive rounds

4) Single Leg Hamstring Stretch, 2 minutes R/L