WARM-UP
1) 500m Row
2) Dead Bug Plate Pull Over, 20 reps
3) Snatch Footwork
4) Snatch Bar Warm-Up
STRENGTH: Hang Power Snatch, 5RM x 5-6 sets
ACTIVE MOBILITY
1) PVC Pipe 1st Rib & Trap
2) Lat Smash & T-Spine Extensions
3) Hamstring Tack Floss
4) Anterior Ankle Mobilization
WOD: Perform the following for time:
40 American KB Swings (53/35)
30 Overhead Squats (95/65)
20 Bar Facing Burpees
30 OHS
40 American KB Swings
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Reverse Hypers, 15 x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)