09.12.2018

WARM-UP

1) Double Under Practice, 5 minutes

2) PVC Pipe Snatch Warm-Up

3) PVC Pipe OHS w/Rack

4) Assign Mobility based on individual needs

STRENGTH: Overhead Squat, 5 x 5 sets - AHAP

ACTIVE MOBILITY (60-90s per area)

WOD: Perform a 16-minute alternating EMOM with the following:

EVEN MIN: 5 Snatches @ 65% of 1RM

ODD MIN: 30 Double Under’s

COOL DOWN

1) 100m Walk

2) Core Work: Weighted Plank with Alternating Reach, 12 R/L 3-4 sets

3) Foam Roll

4) Glute Stretch