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WARM-UP
1) Dynamic Running Warm-Up (5-minutes)
2) Snatch Footwork (power drop squat, power drop squat to full squat), 5 reps each
3) Snatch Bar Warm-Up (5 reps each)
- Hip Snatch Jump, NO Shrug
- Hip Snatch High Pull
- Hip Muscle Snatch
- Power Drop Snatch
- Hip Power Snatch + OHS
4) T-Spine Extension w/OH Bias
STRENGTH: Hang Power Snatch + Pause OHS (2s) + Snatch (1+1+1) 3 reps for 5 sets @ 70-75%
ACTIVE MOBILITY
1) High Glute & Hip Flexor Smash
2) Banded Hip Extension & Banded Posterior Chain Floss
3) Tricep & Bicep Barbell Smash
4) Banded Elbow Extension
WOD: Perform the following for time:
- 400m Run
- 25 Hand Release Push-Ups
- 50 Goblet Squats (55/35)
- 400m Run
- 25 Hand Release Push-Ups
- 50 American KB Swings (55/35)
- 400m Run
COOL DOWN
1) Recovery Walk, 100-200m following WOD
2) Core Work: Turkish Get-Up’s, accumulate 15 reps R/L (AHAP)
3) Foam Roll & Soft Tissue Work, 3-5 minutes
4) Single Leg Banded Hamstring & Calf Stretch