02.12.2019

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