WARM-UP
1) 500m Row
2) Plate Pull Overs & T-Spine Superman’s
3) Snatch Footwork
4) Snatch Bar War-Up
5) Lat Smash
SKILL: Snatch & Bar Muscle-Ups
ACTIVE MOBILITY
1) Banded Lat Stretch
2) T-Spine Extension w/OH Bias
3) Frog & Couch Stretch
4) Anterior Ankle Stretch
WOD: Perform the following for time: 12 – 9 – 6 – 3 reps of ….
Snatch (Full Squat, 155/105)
Bar Muscle-Ups
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: GHD Sit-Ups, accumulate 75 reps in as few sets as possible
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)