11.01.2018

WARM-UP

1) Dynamic Running Warm-Up (sprint based – do each for 50ft unless otherwise specified)

- High Knees/Butt Kicks

- Forward/Backward Skip

- High Skip/Speed Skip

- A Skip/B Skip

- Forward Leg Swings

- Build-Up’s: 25-50-75-100% Change speed every 20ft – 3X’s

- Reaction Sprints: Start Lying down, sitting & facing backwards

- Spider to Perfect Stretch

2) Snatch Bar Warm-Up (5 reps each)

- Snatch Jump, NO Shrug

- Hip Snatch High Pull

- Hip Muscle Snatch

- Hip Power Snatch

3) 1st Rib Mobilization & Trap Smash

STRENGTH: Hip Power Snatch, 10 reps + 100m Sprint + 100m Jog – 4 sets

ACTIVE MOBILITY (90s per area)

1) Banded OH Distraction

2) T-Spine & Lat Smash

3) High Glute & Hip Flexor Smash

4) Couch & Frog Stretch

WOD: Tabata Fun Day (20s On, 10s Off – 8 consecutive rounds, 60s REST between each exercise – SCORE: is total # of reps per exercise):

- HSPU

- Goblet Squats (70/45)

COOL DOWN

1) 100m Walk

2) Foam Roll (10 passes per area)

3) Core Work: Med Ball Sit-Up’s with Throw to Wall, 12 x 3-4 sets total

4) Glute Stretch