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10.01.2020

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)