WARM-UP
1) 250m Row + 250m Ski
2) Crawling Warm-Up
3) Power Snatch Bar Warm-Up
4) Barbell Pec Smash & Barbell Ankle Mob.
WOD PREP
1) Top Down/Touch & Go Power Snatches, 3-5 unbroken reps
2) Power Snatch w/Drop from OH, 3-5 unbroken reps
3) 3 Touch & Go Power Snatches + 5 Bar Facing Burpees
ACTIVE MOBILITY
1) Tricep & Trap Smash
2) Banded Elbow Extension
3) High Glute Smash
4) Olympic Wall Squat with Rotation
CROSSFIT OPEN WOD 20.1: Perform 10 rounds of the following for time; 15-minute time-cap:
8 Power Snatches (95/65)
10 Bar Facing Burpees
COOL DOWN
1) 100-200m Recovery Walk
2) Core Work: Reverse Hyper’s, 12 reps + ME hold following last reps, 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)