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WARM-UP
1) Jump Rope Warm-Up
2) Snatch/Clean Footwork
3) Clean Bar Warm-Up
4) Snatch Bar Warm-Up
SKILL: Double Unders, Power Cleans, OHS, Power Snatch
ACTIVE MOBILITY
1) Tricep & Forearm Smash
2) Banded Front Rack & Wrist Distraction
3) T-Spine Extensions & Lat Smash
4) Frog & Couch Stretch
WOD: Perform the following for time:
50 Hang Power Cleans (135/95)
40 OHS (135/95)
30 Shoulder to Overhead (135/95)
20 Power Snatches (135/95)
10 Thrusters (135/95)
**Every time you break = 20 Double Unders
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Reverse Hypers, 12-15 reps x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)