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06.19.2020

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)