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