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05.20.2019

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