No tags yet.
WARM-UP
1) Bike, 1-minute forward/backward
2) Power Snatch Bar Warm-Up
3) Deadlift Bar Warm-Up
4) Hamstring Tack & Floss
STRENGTH: Superset the following for 4 sets:
Deadlift, 7 reps @ 55/55/60/65%
Assault Bike, 20s ME sprint (MAKE IT A SPRINT!!!!)
ACTIVE MOBILITY
1) Single Leg Hamstring Stretch
2) High Glute Smash
3) Rear Delt Tack & Floss
4) Banded Lat Stretch
WOD: Perform a 14-minute AMRAP with the following:
3 Power Snatches (135/95)
6 Chest to Bar Pull-Ups
9 Wall Balls (20/14)
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Russian Twist, 20 reps x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)