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04.15.2019

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