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WARM-UP
1) Tall Plank Series, 5 reps each
2) T-Spine Superman’s
3) OHS Bar Warm-Up (5 reps)
- Tempo Style OHS
- Pause OHS
- Press In Snatch + OHS
4) Anterior Ankle Mobilization
STRENGTH: OHS, 3RM of the day
ACTIVE MOBILITY
1) High Glute & Hp Flexor Smash
2) Couch & Frog Stretch
3) T-Spine Extensions
4) Bicep & Tricep Smash
WOD: Perform the following for time:
- 100 Front Squat @ 95/65 **
**PENALTY 10 Bar Facing Burpees each time you break
COOL DOWN
1) 100m Recovery Walk (immediately following WOD)
2) CORE WORK: Barbell Cauldron’s, 12 reps R/L for 3-4 sets
3) Foam Roll (10 passes per area, starting with the back & working down to calfs/shins)
4) STATIC STRETCH OF THE DAY: V Stretch