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10.23.2019

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)