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WARM-UP
1) 500m Row
2) Snatch PVC Pipe Pull Review
3) Snatch Footwork
4) Snatch Bar Warm-Up
STRENGTH: Power Snatch & Snatch, MAX OUT
ACTIVE MOBILITY
1) PVC Pipe 1st Rib & Trap
2) Pec & Lat Smash
3) Anterior Ankle Mobilization
4) High Glute & Couch Stretch
WOD: Using a partner, perform a 12-minute AMRAP using the following:
Partner 1: Does 1 round of….
1 DB Turkish Get-Up (50/35)
2 One Arm DB Overhead Squat (50/35)
3 DB Snatches (50/35)
4 One Arm DB Push Press (50/35)
5 One Arm DB Front Rack Squats (50/35)
Partner 2: Does ME reps, Burpees
**Change arms each round; SCORE is total rounds + reps from Burpees
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Strict KTE’s w/3-5s Decent, 8-10 reps for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility