11.10.2020

WARM-UP

1) 250m Row & Ski

2) Footwork for Snatch

3) OHS & Snatch Bar Warm-Up

4) Toes to Bar & Pull-Up Warm-Up

ACTIVE MOBILITY

1) Lat Smash

2) Banded Lat Stretch

3) Anterior Ankle Mobilization

4) Frog Stretch

WOD: Perform the following for every 8-minutes for 3 rounds total:

• 21 Toes to Bar

• 15 Overhead Squats (No Rack, 135/95, RX+155/155)

• 9 Chest to Bar Pull-Ups (RX+ Ring Muscle Ups)

• 6 Squat Snatches (135/95, RX+155/155)

**REST with time remaining; score is total remaining rest time

COOL DOWN

1) 200m Recovery Walk

2) V Stretch (2-3 minutes relaxed hold)

3) Extra Core: Back Extension Hold with KB Row, 12-15 reps x 3-4 sets

4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)