09.03.2020

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)