WARM-UP
1) 500m Row
2) 10 Scap Pull-Up’s + 10 Basic Kips, 3 sets with Lat smash & stretch between
3) 5 Toes to Bar + 5 Chest to Bar Pull-Up’s or 5 Toes to Bar + 3 Bar MU’s for 3 sets
4) Snatch Bar Warm-Up
ACTIVE MOBILITY
1) 1st Rib & Trap Mob.
2) T-Spine Extensions w/OH Bias
3) Barbell Bubo Pec Smash
4) Banded Elbow Bulley
OPEN WOD 19.4: For total time; 12-minute time-cap:
3 rounds of:
- 10 Snatches (95/65)
- 12 Bar-Facing Burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
- 10 Bar Muscle-Ups
- 12 Bar-Facing Burpees
COOL DOWN
1) Recovery Walk, 100-200m following WOD
2) Core Work: Hollow Body Rock’s Tabata Style
3) Foam Roll & Soft Tissue Work, 3-5 minutes
4) Couch Stretch, 2-minutes R/L