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WARM-UP
1) Plate Pull-Over with Dead Bug, 10 reps
2) Glute Bridge + T-Spine Superman’s, 10 reps each
3) Barbell Snatch Warm-Up
- Hip Snatch Jump, NO Shrug
- Hip Snatch High Pull
- Hip Muscle Snatch
- Power Drop Snatch
- Hip Power Snatch
- Hang Power Snatch
4) 1st Rib & Trap Mobilization
STRENGTH: 8 Barbell Strict Press w/KB’s & Bands + OH Press Hold, ME time for 5 sets
ACTIVE MOBILITY
1) Scap Scrub
2) Pec Smash & Pec Stretch
3) T-Spine Extensions
4) Seated Straddle Stretch
WOD: Perform 5 rounds of the following 3-minute AMRAP with 1-minute REST between rounds:
- 3 Power Snatch (135/95)
- 6 Barbell Push-Ups
- 9 KTE’s
COOL DOWN
1) Recovery Walk, 100-200m following WOD
2) Core Work: Turkish Get-Up, 4 reps R/L for 3-4 sets
3) Foam Roll & Soft Tissue Work, 3-5 minutes
4) V Stretch