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