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12.23.2019


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