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06.08.2020

WARM-UP

1) Hollow Body Hold & Scap Pull-Ups

2) Toes to Bar & KTE’s practice

3) Front Squat Bar Warm-Up

4) Barbell Quad Smash

STRENGTH: Front Squat, 16RM of day x 3-4 sets

ACTIVE MOBILITY

1) Pec Smash

2) Front Rack Stretch

3) Lat Smash

4) Banded Lat Stretch

WOD: Perform the following for total time + REST time:

MIN 0-10: 21 – 15 – 9 reps of…

  • Alternating DB Clean (50/35)

  • Toes to Bar

MIN 10-18: 21 – 15 – 9 reps of…

  • Alternating DB Snatch (50/35)

  • KTE’s

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: GHD Hamstring Curls, 10 reps x 3-4 sets

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