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WARM-UP
1) 3-minutes Assault Bike
2) Prone PVC Pipe Arm Rotations, 10 reps
3) Snatch Bar Warm-Up
4) T-Spine Extensions w/OH Bias
STRENGTH: Power Snatch, work up to a 1RM of the day in 6-8 sets
ACTIVE MOBILITY
1) Barbell Bubo Pec Smash
2) Banded Elbow Bulley
3) Barbell Adductor Smash
4) Frog Stretch
GIRLS WOD “Isabel:” Perform 30 reps of the following for time:
- Snatch (135/95)
COOL DOWN
1) 100m Walk following WOD
2) Core Work: Plank w/Banded One Arm Row, 10 reps R/L for 4 sets
3) Foam Roll (10 passes per area)
4) V Stretch, 3-minutes relaxed hold