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WARM-UP
1) 400m Jog + Jump Rope Warm-Up
2) Snatch Bar Warm-Up
3) Front/Back Squat Bar Warm-Up
4) Front & Back Squat Warm-Up Sets @ 55/60/65%
STRENGTH: 5 Front Squat + ME reps, Back Squat @ 70-75% of 1RM FS, 5 sets
ACTIVE MOBILITY
1) Glute & Hip Flexor Smash
2) Frog & Couch Stretch
3) Calf Smash & Stretch
4) Lat Smash
WOD: Perform 4 rounds of the following:
2-minutes: 200m Run + ME reps, Double Unders
1-minute Rest
2-minutes AMRAP: 1 Squat Snatch (135/95, RX+ 80% of 1RM) + 2 Burpees Over Bar
1-minute Rest
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Elevated Side Plank, accumulate 2-minutes per side
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)