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08.18.2020

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)