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01.28.2019

WARM-UP

1) Low Bear Crawl Forward/Backward/Right/Left, 10 steps R/L

2) Snatch Footwork, 10-15 reps

3) Snatch Bar Warm-Up (5 reps)

- Snatch Jump No Shrug

- Hip Snatch High Pull

- Hip Muscle Snatch

- Power Drop Snatch (3s pause in receiving position)

- Hip Power Snatch

- Slow Hang Power Snatch (3s to reach hip)

4) T-Spine Extensions

STRENGTH: Power Snatch, 5RM of the day in 4-6 sets

ACTIVE MOBILITY

1) 1st Rib Mob. & Trap

2) Pec Smash + Banded Pec Stretch

3) High Glute Smash & Low Back

4) Elevated Pigeon Pose & IT Band Stretch

WOD: Perform the following for time:

- 20 Hanging Power Snatches @ 80-85% of 5RM of the day

- 20 Calorie Row/Bike

- 15 Hanging Power Snatches

- 15 Calorie Row/Bike

- 10 Hanging Power Snatches

- 10 Calorie Row/Bike

- 5 Hanging Power Snatches

- 5 Calorie Row/Bike

COOL DOWN

1) 100m Recovery Walk (immediately following WOD)

2) CORE WORK: L Sit Hold on Rings, 20s On/10s Off, 8X’s total

3) Foam Roll (10 passes per area, starting with the back & working down to calfs/shins)

4) STATIC STRETCH OF THE DAY: Seated Single Leg Hamstring Stretch