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01.02.2020


WARM-UP

1) 250m Row + 250m Ski

2) Snatch Footwork

3) Snatch Bar Warm-Up

4) T-Spine Extensions w/Double Lacrosse Ball

ACTIVE MOBILITY

1) Lat & Pec Smash

2) Banded Lat & Pec Stretch

3) High Glute Smash

4) Calssic Posterior Chain Stretch

WOD: With a partner, perform 50 rounds (25 per person) of the following for time; you go, I go:

  • 3 Burpees

  • 2 D Ball Cleans (100/80)

  • 1 Power Snatch (155/115)

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: GHD Sit-Ups, 25 reps for 3-4 sets

3) Foam Roll (10 passes per area)

4) V Stretch (2-3 minutes, relaxed hold)

5) Individual Mobility