WARM-UP
1) Jumping Warm-Up (5 reps each)
- Squat Jumps
- Broad Jumps
- Box Jumps w/Step Down
- Box Jump w/Jump Down
- Box Jump Over’s
2) Power Snatch Bar Warm-Up (5 reps each)
- Hip Snatch Jump NO Shrug
- Hip Snatch High Pull
- Hip Muscle Snatch
- Hip Power Snatch + Power Drop Snatch
- Hip Power Snatch + Hang Snatch
3) PVC Pipe 1st Rib & Trap Mobilization
STRENGTH: 8 Barbell Strict Press w/KB’s & Bands + OH Press Hold, ME time for 5 sets
ACTIVE MOBILITY
1) T-Spine Extensions w/OH Bias
2) Hip Flexor & Glute Smash
3) Couch & Wall Squat with Rotation Stretch
4) Anterior Ankle Mobilization
WOD: Perform a 14-minute alternating EMOM with the following:
ODD MIN: 5 Power Snatches (135/95)
EVEN MIN: 12 Box Jump Over’s (24/20”)
**REST with time remaining after work is complete
COOL DOWN
1) Recovery Walk, 100-200m following WOD
2) Core Work: Tempo KB OHS, 5 reps (5s down) + OH Carry, 60ft 4 sets R/L
3) Foam Roll & Soft Tissue Work, 3-5 minutes
4) V Stretch