02.22.2021

WARM-UP

1) 500m Row

2) Power Snatch Warm-up

3) Good Morning and Back Squats

4) OHS Bar Warm-Up

STRENGTH: Overhead Squats, 10 – 15 reps @ 50% + 30 ME sprint cals, Row x 4 sets

ACTIVE MOBILITY

1) Adductor Smash

2) Weighted Butterfly Stretch

3) High Glute & Hamstring Smash

4) Banded Single Leg Hamstring Stretch

WOD: Death By

- 1st min ME unbroken DU’s + 1 Power Snatch

- 2nd min ME unbroken DU’s + 2 Power Snatch

- 3rd min ME unbroken DU’s + 3 Power Snatch

- + 1 snatch each EMOM until you fail.

Score = DU+Power snatch

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Toes to Bar, Tabata style 20s On/10s Off x 8 sets

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