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WARM-UP
1) Skin the Cats in Rings, 5 reps slow w/pause
2) Kipping on Rings, 10 reps – 3X’s
3) Kipping Ring Pull-Up Practice, 5 reps – 2X’s
4) Dynamic Running Warm-Up
5) Snatch Bar Warm-Up (5 reps each)
- Hip Snatch Jump, NO Shrug
- Strict Hip Snatch High Pull
- Hip Snatch High Pull
- Strict Hip Muscle Snatch
- Muscle Snatch
STRENGTH: Hip Muscle Snatch to BH OH Press, 10 reps + 100m Sprint + 100m Jog – 4 sets
ACTIVE MOBILITY (90s per area)
1) Barbell T-Spine Extensions + Bicep/Tricep Smash
2) Hamstring Tack & Floss
3) Banded Hamstring/Calf Stretch
4) Frog & Couch Stretch
WOD: Perform the following for time: 15 – 12 – 9 – 6 – 3 reps of …..
- Double KB or DB Push Press (53/35, 55/35)
- Ring Pull-Ups
- Double KB or DB Thrusters (53/35, 55/35)
- Ring Pull-Up’s
COOL DOWN
1) 100m Walk
2) Foam Roll (10 passes per area)
3) Core Work: Tabata Hollow Body holds, 20s On/10s Off for 8 consecutive rounds
4) Single Leg Hamstring Stretch, 2 minutes R/L