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WARM-UP
1) 500m Row
2) Snatch Footwork
3) Snatch Bar Warm-Up
4) Lat Pull Down, Scap Pull-Ups & Kipping
SKILL: Snatch & OHS
ACTIVE MOBILITY
1) Lat Smash
2) T-Spine w/OH Bias
3) Anterior Ankle Mobilization
4) Glute Smash & Couch Stretch
WOD: Perform 10 rounds of the following for time:
4 Pull-Ups
3 Power Snatches (135/95)
2 Squat Snatches
1 OHS
REST 30s
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Barbell Rollouts, 8-10 reps x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)