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WARM-UP
1) Mini Band Glute Warm-Up (lateral walks, standing clam shells, reach across, squats)
2) PVC Pipe OHS w/Band Resistance, 10 reps w/3s pause in bottom
3) Bar Warm-Up (5 reps each)
- BH Snatch Grip OH Press
- 3-Pause OHS (3s above/at/below parallel)
- Tempo OHS (5s to bottom, 2s pause)
- Press In Snatch + OHS
4) Anterior Ankle Mobilization + Russian Babymaker Stretch
STRENGTH: OHS, 5RM of the day in 4-6 sets
ACTIVE MOBILITY
1) Banded Hip Extension
2) Glute + Hip Flexor Smash
3) T-Spine Extension w/OH Bias
4) Lat Smash
WOD: Perform the following every 90s for 10 rounds total:
- 5 Strict Pull-Ups
- 10 Push-Ups
- 15 Air Squats
**REST with time remaining once work is complete, & REST 1-minute if you fail a round
COOL DOWN
1) 100m Recovery Walk (immediately following WOD)
2) CORE WORK: Inverted Burpee w/2s pause in HS, 6 reps x 3-4 sets
3) Foam Roll (10 passes per area, starting with the back & working down to calfs/shins)
4) STATIC STRETCH OF THE DAY: Couch Stretch