WARM-UP
1) Tabata Running (20s On/10s Off for 8 rounds)
2) 10 Scap Pull-Ups + 5 Negative Pull-Ups + 3 Strict Pull-Ups
3) OHS Bar Warm-Up
4) Anterior Ankle Mobilization
STRENGTH: OHS, 10 reps for 5 sets at 55-60% of 1RM
ACTIVE MOBILITY
1) High Glute & Hamstring Smash
2) Couch & Frog Stretch
3) Lat & Pec Smash
4) T-Spine Stretch
WOD: Perform 6 rounds of the for time:
- 3 Power Snatches (135/95)
- 2 rounds of, “Strict Cindy” (5 strict pull-ups, 10 push-ups, 15 air squats)
- 1 Legless Rope Climb (triple rep if scaling)
COOL DOWN
1) Recovery Walk, 100-200m following WOD
2) Core Work: Weighted Side Plank, accumulate 2-minutes per side
3) Foam Roll & Soft Tissue Work, 3-5 minutes
4) Seated Calf & Hamstring Static Stretch