11.16.2020

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)