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WARM-UP
1) Ski 250m + Bike 400m
2) PVC Pipe OHS, 10 reps for 2 sets
3) OHS Bar Warm-Up (5 reps each)
- BH Push Press
- Tempo OHS (5s down)
- Pause OHS (5s in bottom)
- Press In Snatch + OHS
4) Barbell Pull-Over
STRENGTH: 12 Overhead Squats w/KB’s & Bands, 4 sets
ACTIVE MOBILITY
1) T-Spine Extensions with OH Bias
2) Banded Lat Stretch & Banded Elbow Bulley
3) Couch & Frog Stretch
4) Anterior Ankle Mobilization
WOD: Perform the following for time: 21-18-15-12-9-6-3 reps of…
- Alternating DB Snatch (50/35)
- DB One Arm OH Walking Lunge (50/35)
COOL DOWN
1) Recovery Walk, 100-200m following WOD
2) Core Work: Banded Pallof Press Series, 3-4 sets R/L
3) Foam Roll & Soft Tissue Work, 3-5 minutes
4) V Stretch