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08.05.2019

WARM-UP

1) 400m Run/Jog

2) Snatch Footwork

3) Snatch Bar Warm-Up

STRENGTH/SKILL: Snatch, 1RM of the day

ACTIVE MOBILITY 1) T-Spine Extensions w/OH Bias

2) PVC Pipe 1st Rib & Trap

3) High Glute Smash & Couch Stretch

4) Anterior Ankle Mobilization

WOD: Perform 4 rounds of the following for time:

- 400m Run

- 3 Legless Rope Climb’s

- 7 Squat Snatches (90% of 1RM of the day)

COOL DOWN

1) 200m Recovery Walk following WOD

2) Core Work: Weighted Plank with Alternating Reach, 12 R/L for 3-4 sets

3) Foam Roll (10 passes per area)

4) V Stretch, 2-3 minutes