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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)