WARM-UP
1) Dynamic Running Warm-Up
2) Change of Direction Game/Speed Ladder
3) Snatch Bar Warm-Up, 5 reps each
- Snatch Jump, NO Shrug
- Hip Snatch High Pull
- Hip Muscle Snatch
- Snatch Pull-Under: High /Medium/Low
- Hip Power Snatch to OHS
- Hip Snatch
4) T-Spine Extensions + T-Spine Stretch with Med Ball
ACTIVE MOBILITY
1) High Glute Smash + Glute & Spider Stretch
2) Weighted Butterfly Stretch
3) Tricep & Bicep Smash
4) 1st Rib Mobilization
WOD: Perform 3 rounds of the following 5-minute EMOM, with 1-minute REST between rounds:
- 3 Snatches (135/95)
- Bar Facing Burpees, ME reps
COOL DOWN
1) 100m Walk
2) Foam Roll (10 passes per area)
3) Core Work: Back Extensions with KB Row, 12 reps x 4 sets
4) V Stretch, 2-minute relaxed hold