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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)