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WARM-UP
1) 400m Run or 500m Row
2) Foam Roll (10 passes per area)
3) Side Plank Variations (hip hike, starfish, with reach)
4) Snatch Footwork
5) Snatch Bar Warm-Up
STRENGTH: Hip Snatch + Hang Snatch (1+1) X3 reps, 4-6 sets
ACTIVE MOBILITY
1) Barbell Trap & Bicep Smash
2) T-Spine Extension Hold with OH Bias
3) Plantar Surface Smash
4) Calf Smash
WOD: Perform an 18-minute AMRAP using the following: - 10 One Arm DB/KB Alternating Squat Snatches (5 R/L, 40/25)
- 10 Pull-Ups or Inverted Rows
- 20 Double Unders (40 singles or jumps over DB)
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: One Arm Plank Row, 10-15 reps R/L x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)