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08.05.2020

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)