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03.09.2020

WARM-UP

1) Junk Yard Dog Warm-Up

2) PVC Pipe Snatch Segment Deadlift

3) Snatch Bar Warm-Up

4) Barbell Quad & Adductor Smash

STRENGTH: Snatch Segment Deadlift w/Jump at Hip + Hip Snatch + Hang Snatch (AK) + Snatch (1+1+1+1) X3 reps, 4-6 sets

ACTIVE MOBILITY

1) T-Spine Extensions

2) Lat Smash

3) High Glute & Hip Flexor Smash

4) Frog Stretch

WOD: Perform 4 rounds for total time; REST at least 90s between rounds:

  • 10 GHD Sit-Ups

  • 10 Strict Chest to Bar Pull-Ups

  • 10 Back Squats @ 60% of 1RM

**Each round is a Sprint round; score is total time

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: Tabata Hollow Arch holds, 20s On/10s Off – 8X’s

3) Foam Roll (10 passes per area)

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

5) Individual Mobility


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