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WARM-UP
1) 2-minutes of Biking
2) Plank Variations
3) Snatch Footwork (Drop Snatch with PVC Pipe)
4) Snatch Bar Warm-Up
STRENGTH: Snatch Deadlift + Hang Snatch + OHS (1+1+1)X2 reps, 4-6 sets
ACTIVE MOBILITY
1) Lat Smash
2) Forearm Smash & Stretch
3) Anterior Ankle Mobilization
4) High Glute Smash & Couch Stretch
WOD: Perform the following for time:
30 Power Snatches (135/95 or 80% of 1RM)
Every time you break/let go of bar = Inverted Row + Burpees Over Bar with the reps remaining of the 30 (EX: If I drop the bar on rep 10, then I do 20 Inverted Rows & 20 Burpees Over Bar)
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)