05.13.2019

WARM-UP

1) Plate Pull-Over with Dead Bug, 10 reps

2) Glute Bridge + T-Spine Superman’s, 10 reps each

3) Barbell Snatch Warm-Up

- Hip Snatch Jump, NO Shrug

- Hip Snatch High Pull

- Hip Muscle Snatch

- Power Drop Snatch

- Hip Power Snatch

- Hang Power Snatch

4) 1st Rib & Trap Mobilization

STRENGTH: 8 Barbell Strict Press w/KB’s & Bands + OH Press Hold, ME time for 5 sets

ACTIVE MOBILITY

1) Scap Scrub

2) Pec Smash & Pec Stretch

3) T-Spine Extensions

4) Seated Straddle Stretch

WOD: Perform 5 rounds of the following 3-minute AMRAP with 1-minute REST between rounds:

- 3 Power Snatch (135/95)

- 6 Barbell Push-Ups

- 9 KTE’s

COOL DOWN

1) Recovery Walk, 100-200m following WOD

2) Core Work: Turkish Get-Up, 4 reps R/L for 3-4 sets

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

4) V Stretch