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