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WARM-UP
1) Tabata Row or Bike (20s On/10s Off for 8 rounds)
2) Barbell Warm-Up (5 reps each)
- Tempo OHS (5s to the bottom)
- Press In Snatch
- BH Push Press + OHS
- Heaving Snatch Balance
- Snatch Balance
3) Anterior Ankle Mobilization
4) Russian Babymaker + Sumo Stretch
STRENGTH: 3 Snatch Balance + 6 OHS, 4 sets total
ACTIVE MOBILITY
1) 1st Rib & Trap Mobilization
2) T-Spine Extension w/OH Bias
3) Banded Hip Distraction
4) High Glute Smash
WOD: Perform 3 rounds of the following 6-minute AMRAP with 1-minute REST between rounds (1st/2nd/3rd round):
- 50/40/30 Burpee buy-in
- Hang Squat Snatch, ME reps (95/65)
COOL DOWN
1) 100m Recovery Walk (immediately following WOD)
2) CORE WORK: Single-Leg Strict Toes to Bar, 6 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: Olympic Wall Squat with Rotation, 2-minute relaxed hold