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WARM-UP
1) Jump Rope (singles, floating singles, one leg, double unders), 5-minutes
2) Hollow Body Hold, 10s + Wall Facing HS hold, 10s for 3 sets
3) Snatch Bar Warm-Up (5 reps each)
- Strict Hip Snatch High Pull + Hip Muscle Snatch
- BH Snatch Grip Push Press + OHS
- Press In Snatch + Heaving Snatch Balance
- Hip Power Snatch + Snatch Balance
- Hip Power Snatch + Hang Snatch (AK)
4) PVC Pipe Trap & 1st Rib
STRENGTH: Power Snatch + Snatch (1+1)X2 reps for 6 sets @ 70-80%
ACTIVE MOBILITY
1) Rear Delt, Lat & T-Spine
2) High Glute Smash
3) Plantar Surface & Calf Smash
4) Calf Stretch
WOD: Perform the following for time:
- 50 Double Under’s
- 40 Sit-Ups (AbMat or GHD)
- 30 Power Snatches (75/55)
- 20 OHS (75/55)
- 120ft Handstand Walk (Scaled: 6 Wall Walks w/Shoulder Touch)
COOL DOWN
1) Recovery Walk, 100-200m following WOD
2) Core Work: GHD Back Extensions, 12-15 reps for 3-4 sets
3) Foam Roll & Soft Tissue Work, 3-5 minutes
4) V Stretch