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WARM-UP
1) Tabata Row
2) Prone PVC Pipe Pass Through’s
3) Reverse Grip PVC Pipe OHS
4) Hip & Ankle Stretching Series
STRENGTH: Banded Overhead Squat, 12RM x 4 sets
ACTIVE MOBILITY
1) T-Spine Extensions
2) Lat Smash
3) Glute Smash
4) Couch Stretch
WOD: Perform a 20-minute AMRAP with the following; start @ 50% of 1RM & go up in weight each round:
5 Snatch Grip Deadlift
4 Power Snatch
3 Snatch Balance
2 OHS
**Must REST at least 60s between rounds
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Barbell Roll Outs, 8-10 reps x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)