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WARM-UP
1) Tabata Row/Bike/Run
2) Snatch Foot Work, 5 reps each
- Power Drop Squats
- Power Drop Squat + Squat
- Drop Squat (full)
3) Snatch Bar Warm-Up
- Hip Snatch Jump, NO Shrug
- Hip Snatch High Pull
- Hip Muscle Snatch
- Power Drop Snatch
- Hip Power Snatch + OHS
4) PVC Pipe 1st Rib & Trap Mob.
STRENGTH: Power Snatch + Pause OHS (2s) (1+1) X3 reps, 5 sets
ACTIVE MOBILITY
1) T-Spine Extensions & Lat Smash
2) High Glute Smash
3) Couch & Frog Stretch
4) Pec Smash & Banded Pec Stretch
WOD: Perform a 15-minute AMRAP with the following:
- 10 Overhead Squats (95/65)
- 15 Ring Push-Ups
- 20 Box Jumps (24/20”)
COOL DOWN
1) Recovery Walk, 100-200m following WOD
2) Core Work: GHD Hamstring Curls, 8 x 4 sets
3) Foam Roll & Soft Tissue Work, 3-5 minutes
4) Glute & Spider Stretch