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WARM-UP
1) 500m Row
2) Prone PVC Pipe Pass Through’s
3) Reverse PVC Pipe OHS
4) Anterior Ankle Mobilization
STRENGTH: Overhead Squat, 8RM x 5 sets
ACTIVE MOBILITY
1) T-Spine Extensions
2) Lat Smash
3) Glute & Hip Flexor Smash
4) Frog & Couch Stretch
WOD: Perform the following for time:
Buy in with 30 Toes to Bar
Then do 30 rounds of….
1 Power Snatch (135/95)
1 Squat Snatch (135/95)
1 OHS (135/95)
Buy out with 30 Toes to Bar
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: GHD Hamstring Curls, 8-10 reps x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)