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07.06.2020

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)