03.25.2019

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