WARM-UP
1) 250m Ski + 250m Row
2) Jump Rope Warm-Up
3) Snatch Footwork
4) Snatch Bar Warm-Up
SKILL WORK: Double Unders & Power Snatch
ACTIVE MOBILITY
1) T-Spine Extensions & Lat Smash
2) Plantar Surface Smash
3) Calf Smash
4) Calf/Hamstring Stretch
OPEN WOD 14.1: Perform a 10-minute AMRAP with the following:
30 Double Unders
15 Power Snatches (75/55)
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: GHD Sit-Ups, ME reps in 3-minutes
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)