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04.01.2019

WARM-UP

1) Dynamic Running Warm-Up (5-minutes)

2) Snatch Footwork (power drop squat, power drop squat to full squat), 5 reps each

3) Snatch Bar Warm-Up (5 reps each)

- Hip Snatch Jump, NO Shrug

- Hip Snatch High Pull

- Hip Muscle Snatch

- Power Drop Snatch

- Hip Power Snatch + OHS

4) T-Spine Extension w/OH Bias

STRENGTH: Hang Power Snatch + Pause OHS (2s) + Snatch (1+1+1) 3 reps for 5 sets @ 70-75%

ACTIVE MOBILITY

1) High Glute & Hip Flexor Smash

2) Banded Hip Extension & Banded Posterior Chain Floss

3) Tricep & Bicep Barbell Smash

4) Banded Elbow Extension

WOD: Perform the following for time:

- 400m Run

- 25 Hand Release Push-Ups

- 50 Goblet Squats (55/35)

- 400m Run

- 25 Hand Release Push-Ups

- 50 American KB Swings (55/35)

- 400m Run

COOL DOWN

1) Recovery Walk, 100-200m following WOD

2) Core Work: Turkish Get-Up’s, accumulate 15 reps R/L (AHAP)

3) Foam Roll & Soft Tissue Work, 3-5 minutes

4) Single Leg Banded Hamstring & Calf Stretch