No tags yet.
WARM-UP
1) Tabata Jog/Run (20s 50-75%/10s Recovery Jog – 8X’s)
2) PVC Pipe Power Drop Snatch (Snatch Footwork)
3) Reverse Grip PVC Pipe OHS
4) PVC Pipe 1st Rib & Trap Mob.
STRENGTH: Hang Snatch + OHS (1+1), Starting @ 50% use 5-6 sets to find a 3RM of the day; do 2-3 sets with 3RM of the day – 60s REST between sets
ACTIVE MOBILITY
1) T-Spine Extension w/OH Bias
2) Barbell Adductor & Quad Smash
3) Banded Hip Extension
4) Calf Smash
WOD: Perform 5 rounds of the following for time:
400m Run
10 OHS (135/95)
COOL DOWN
1) 100-200m Recovery Walk
2) Core Work: Reverse Hyper’s, ME reps for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)