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04.08.2019

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