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11.19.2018

WARM-UP

1) Hollow Body Rocks, 10 reps

2) Scap Pull-Up’s, 10 reps

3) Kipping Toes to Bar 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: Complete 8 rounds of the following for time: - 3 Rope Climbs - 6 OHS (155/115) - 9 Wall Balls (20/14)

COOL DOWN

1) 100m Walk

2) Foam Roll (10 passes per area)

3) Core Work: Low Bear Crawl Forward/Backward, 50ft/50ft 4-5 sets

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