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06.20.2019

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