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WARM-UP
1) 500m Row
2) Banded Dead Bug Pull Over
3) PVC Pipe Snatch Footwork
4) PVC Pipe 1st Rib & Trap
STRENGTH: Snatch Balance, 5RM of the day x 5-6 sets
ACTIVE MOBILITY
1) Pec Smash
2) T-Spine Extension with OH Bias
3) Glute & Hip Flexor Smash
4) Frog & Couch Stretch
WOD: Perform two 7-minute EMOMs with the following; one minute REST between:
EMOM 1: 3 Power Snatches (105/75) + 6 OHS (105/75)
EMOM 2: 3 Power Snatches + 6 Burpees Over Bar
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: GHD Sit-Ups, accumulate 50 reps
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)