WARM-UP
1) Dynamic Running Warm-Up
2) Wall Bugs & T-Spine Superman’s, 10 reps each
3) Power Snatch Bar Warm-Up
4) Barbell Pec, Bicep & Forearm Smash
STRENGTH: Hang Power Snatch, 1RM of day
ACTIVE MOBILITY
1) Tricep Smash
2) High Glute & Hip Flexor Smash
3) Couch & Frog Stretch
4) Calf Smash & Stretch
WOD: Perform 5 rounds of the following for time:
10 Back Thrusters (135/95)
400m Run
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: GHD Sit-Ups, accumulate 50 reps in as few sets as possible; each break = 20 Back Extensions
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility