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)