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05.22.2020

WARM-UP

1) Dynamic Running Warm-Up

2) Alternating Low Bears

3) Snatch Foot Work w/PVC Pipe

4) Power Snatch & OHS Bar Warm-Up

STRENGTH: Power Snatch + OHS w/Pause in Bottom (1+1) X3 reps, 4-6 sets

ACTIVE MOBILITY

1) Anterior Ankle Mobilization

2) Quad & Adductor Smash

3) Frog & Couch Stretch

4) Pec & Tricep Smash

WOD: Perform 3 sequential rounds of the following, REST 1-minute & repeat 3X’s for total time:

  • 5 Touch & Go Power Snatches (95/65)

  • 7 Box Jump Overs (24/20”)

  • 9 Strict Inverted Rows (feet on bench/box)

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: 100 Weighted Sit-Ups in as few sets as possible (15/10lb plate)

4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)