No tags yet.
WARM-UP
1) Hollow Body Rocks, 10 reps
2) Scap Pull-Up’s, 10 reps
3) Kipping Pull-Up Practice
4) Dynamic Running Warm-Up
5) Snatch Bar Warm-Up (5 reps each)
- Strict Hip Snatch High Pull
- Hip Snatch High Pull
- Strict Hip Muscle Snatch
- Muscle Snatch
STRENGTH: Hip Muscle Snatch + BH OH Press, 8 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: 21 – 15 – 9 reps of….
- Squat Snatch (135/95)
- Chest to Bar Pull-Up’s
COOL DOWN
1) 100m Walk
2) Foam Roll (10 passes per area)
3) Core Work: Tabata Weighted Side Planks, 4 rounds per side
4) Single Leg Hamstring Stretch, 2 minutes R/L