WARM-UP
1) Weighted PVC Pipe Arm Rotations & Reverse Grip OHS, 8 reps for 2-3 sets
2) Snatch Footwork
3) Snatch Bar Warm-Up
4) PVC Pipe 1st Rib & Trap
STRENGTH: OHS, 3RM of day in 6-8 sets; do 2 sets with 3RM
ACTIVE MOBILITY
1) Barbell Pec Smash w/Rear Delt Tack & Floss
2) T-Spine Extensions
3) Calf Smash
4) Calf Stretch
WOD: Perform the following for time:
50 – 40 – 30 – 20 – 10 reps of…Double Unders
10 – 8 – 6 – 4 – 2 reps of…Snatch (95/65)
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Barbell Roll Out’s, 8-10 reps for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility