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06.12.2020

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)