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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