WARM-UP
1) 500m Row
2) Wall Bugs
3) Snatch Footwork
4) Snatch Bar Warm-Up
STRENGTH: Hip Snatch + OHS (1+1)X3 reps, 4-6 sets
ACTIVE MOBILITY
1) PVC Pipe 1st Rib & Trap
2) T-Spine Extensions w/OH Bias
3) Hip Flexor Smash
4) Spider & Perfect Stretch
WOD: Perform the following for time:
10-9-8…1 reps of…
Ab Mat Sit-Ups
KB Dino Walking Lunges (53/45, 35/30)
Directly into 1-2-3…10 reps of:
Ab Mat Sit-Ups
Alternating KB Snatch (53/35)
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)