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11.28.2018

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