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WARM-UP
1) Snatch Foot Work: 10 reps to power + 10 reps to full squat
2) Snatch Bar Warm-Up (5 reps each)
- Hip Snatch Jump, NO Shrug
- Hip Snatch High Pull
- Hip Muscle Snatch
- Snatch Grip Push Press + OHS
- Power Snatch Balance + OHS
- Hip Power Snatch + OHS
- Hip Snatch
3) 1st Rib Mobilization & Trap
4) T-Spine Extensions w/OH Bias
STRENGTH: BH Snatch Grip Push Press + Overhead Squat (3+3) X5 sets AHAP
ACTIVE MOBILITY
1) Hamstring Tack & Floss + Glute Smash
2) Olympic Wall Squat Stretch
3) Anterior Shin Smash
4) Anterior Ankle Mobilization
WOD: Death-By EMOM: Each minute start with 3 Snatches @ 135/95; use remaining time to do the given # of Burpee Box Get-Overs (24/20”)
MIN 1: 3 Snatches + 1 Burpee Box Get-Over
MIN 2: 3 Snatches + 2 Burpee Box Get-Over’s
MIN 3: 3 Snatches + 3 Burpee Box Get-Over’s….etc. until failure
**REST 1-minute upon failure; 2 fails total
COOL DOWN
1) 100m Recovery Walk (immediately following WOD)
2) Core Work: Weighted Back Extensions w/5s Decent, 12 reps x 3-4 sets
3) Foam Roll (10 passes per area, starting with the back & working down to calf/shin)
4) Static Stretch of the Day: Single-Leg Hamstring Stretch with Post, 2-minute relaxed hold