07.10.2020

WARM-UP

1) Tabata Row

2) Clean Bar Warm-Up

3) Snatch Bar Warm-Up

4) Front Rack Stretch

STRENGTH: Front Squat, 12RM of day x 3-4 sets

ACTIVE MOBILITY

1) Pec Smash

2) Barbell Quad Smash

3) Glute Smash

4) Frog & Couch Stretch

WOD: Perform the following for time:

• 20 Power Cleans (135/95)

• 500m Row

• 15 Squat Cleans (135/95)

• 500m Row

• 20 Power Snatches (135/95)

• 500m Row

• 15 Squat Snatches (135/95)

COOL DOWN

1) 200m Recovery Walk

2) V Stretch (2-3 minutes relaxed hold)

3) Extra Core: GHD Sit-Ups, tabata style

4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)