WARM-UP
1) 500m Row
2) Weighted Bird Dogs & Hamstring Curls
3) PVC Pipe Hip Hinge
4) Deadlift Warm-Up
STRENGTH: Deadlift, 3RM of the day in 6-8 sets; 2-3 sets w/3RM
ACTIVE MOBILITY
1) High Glute Smash
2) Hamstring Tack & Floss
3) Single-Leg Hamstring Stretch
4) 1st Rib & Trap
WOD: Perform the following for time:
30/20 calories on machine
Then 5 rounds of the following Bear Complex Variation:
5 Snatch Deadlifts (135/95)
4 Hang Power Snatches (135/95)
3 OHS (135/95)
2 Snatch Grip BH Push Press (135/95)
30/20 calories on machine
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Tabata Side Plank
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility