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WARM-UP
1) Row 250-500m + Ski 250m
2) Scap Pull-Ups, 10 reps & Basic Kipping for 10 reps + 5 C2B Pull-Ups
3) Snatch Warm-Up
- Hip Snatch Jump, NO Shrug
- Hip Snatch High Pull
- Hip Muscle Snatch
- Power Drop Snatch
- Hip Power Snatch + OHS
- Hip Snatch + OHS
4) T-Spine Extensions with OH Bias
STRENGTH: Power Snatch & Snatch 1RM, work up to a 1RM using 6-8 sets (start with doubles for 2-3 sets, then go to singles)
ACTIVE MOBILITY
1) 1st Rib & Trap Mobilization
2) Banded Lat Stretch & Banded Elbow Extension
3) High Glute & Hamstring Smash
4) Couch & Frog Stretch
WOD: Perform the following for time: 21 – 15 – 9 reps of….
- Overhead Squats (135/95)
- Chest to Bar Pull-Up’s
COOL DOWN
1) Recovery Walk, 100-200m following WOD
2) Core Work: Tabata Style Weighted Side Plank (25-15lbs)
3) Foam Roll & Soft Tissue Work, 3-5 minutes
4) V Stretch