WARM-UP
1) Ski Erg, 250m + Row, 250m 2) Banded Dead Bugs, 10 reps + Banded Glute Bridge, 10 reps 3) Power Snatch Bar Warm-Up
ACTIVE MOBILITY A 1) 1st Rib & Trap 2) OH Banded Distraction
STRENGTH: 10-minute EMOM, Strict OH Press, 3-5 reps @ 70-80%
ACTIVE MOBILITY B 1) Barbell Pec Smash w/Rear Delt Tack & Floss 2) Banded Hip Distraction
WOD: Perform the following for time: -100 Calories for time on Assault Bike or Rower - Every 2-minutes 7 Power Snatches @ 95/65
COOL DOWN 1) 200m Walk 2) Core Work: Weighted Plank w/1 Arm Reach, 10 reps R/L x 3-4 sets 3) Foam Roll (10 passes per area) 4) V Stretch, 2-3 minutes relaxed hold