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01.02.2019

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