03.15.2019

WARM-UP

1) 500m Row

2) 10 Scap Pull-Up’s + 10 Basic Kips, 3 sets with Lat smash & stretch between

3) 5 Toes to Bar + 5 Chest to Bar Pull-Up’s or 5 Toes to Bar + 3 Bar MU’s for 3 sets

4) Snatch Bar Warm-Up

ACTIVE MOBILITY

1) 1st Rib & Trap Mob.

2) T-Spine Extensions w/OH Bias

3) Barbell Bubo Pec Smash

4) Banded Elbow Bulley

OPEN WOD 19.4: For total time; 12-minute time-cap:

3 rounds of:

- 10 Snatches (95/65)

- 12 Bar-Facing Burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

- 10 Bar Muscle-Ups

- 12 Bar-Facing Burpees

COOL DOWN

1) Recovery Walk, 100-200m following WOD

2) Core Work: Hollow Body Rock’s Tabata Style

3) Foam Roll & Soft Tissue Work, 3-5 minutes

4) Couch Stretch, 2-minutes R/L