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WARM-UP
1) Tabata Assault Bike, Ski or Row
2) Snatch Footwork
3) Snatch Bar Warm-Up
ACTIVE MOBILITY A
1) Anterior Shin, Calf, Plantar Surface Smash
STRENGTH: Max Height Box Jump, 10-minute EMOM
MIN 1 – 4: 2 reps, ascending heights
MIN 5 – 10: 1 rep, max height for remaining sets
ACTIVE MOBILITY B
1) Barbell Pec Smash w/Rear Delt Tack & Floss
2) Frog & Couch Stretch
WOD: Perform 2 rounds of the following; using a 10-minute running clock, perform the following within the allotted time:
- 50 calorie Row or Ski
- Snatch, ME reps with time remaining (155/105 or 85% of 1RM – FULL SQUAT)
**REST 3-minutes between rounds
COOL DOWN
1) 200m Recovery Walk following WOD
2) Core Work: Turkish Get-Up’s, 2-minutes to complete 3/2/1 rep R/L repeat 2X’s 3) Foam Roll (10 passes per area)
4) V Stretch, 2-3 minutes