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WARM-UP
1) 500m Row
2) Low Bears & Bird Dogs
3) Box Jump Warm-Up
4) Calf Smash & Stretch
SKILL: Dumbbell Snatch
ACTIVE MOBILITY
1) T-Spine Extensions
2) High Glute Smash
3) Frog Stretch
4) Low Back Press-Ups
WOD: Perform the following for time: - 10 Dumbbell Snatches (50/35) - 15 Burpee Box Jump-Overs - 20 Dumbbell Snatches - 15 Burpee Box Jump-Overs - 30 Dumbbell Snatches - 15 Burpee Box Jump-Overs - 40 Dumbbell Snatches - 15 Burpee Box Jump-Overs - 50 Dumbbell Snatches - 15 Burpee Box Jump-Overs
**20-minute time cap
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Leg Lifts, Tabata style (20s On/10s Off – 8X’s)
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)