WARM-UP
1) 250m Ski + 250m Row
2) Barbell Deadbugs & Barbell Hip Thrust
3) Snatch Footwork
4) Snatch Bar Warm-Up
ACTIVE MOBILITY
1) Lat Smash & T-Spine Extensions
2) High Glute & Hip Flexor Smash
3) Frog & Couch Stretch
4) Calf Smash
WOD “Three Wise Men:” Perform the three, 7-minute AMRAPs with 2-minutes REST between each:
AMRAP 1 (7-minutes): 5 Hang Squat Snatch (95 /65, RX+ 135/95) + 10 Bar Facing Burpees
AMRAP 2 (7-minutes): 10 Power Snatch (95 /65, RX+ 135/95) + 15 Toes to Bar
AMRAP 3 (7-minutes): 15 Box Jump Overs + 20 Wall Balls (20/14)
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Barbell Cauldrons, 15 reps R/L x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)