11.21.2019

WARM-UP

1) 500m Row

2) Weighted Bird Dogs & Hamstring Curls

3) PVC Pipe Hip Hinge

4) Deadlift Warm-Up

STRENGTH: Deadlift, 3RM of the day in 6-8 sets; 2-3 sets w/3RM

ACTIVE MOBILITY

1) High Glute Smash

2) Hamstring Tack & Floss

3) Single-Leg Hamstring Stretch

4) 1st Rib & Trap

WOD: Perform the following for time:

• 30/20 calories on machine

Then 5 rounds of the following Bear Complex Variation:

• 5 Snatch Deadlifts (135/95)

• 4 Hang Power Snatches (135/95)

• 3 OHS (135/95)

• 2 Snatch Grip BH Push Press (135/95)

• 30/20 calories on machine

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: Tabata Side Plank

3) Foam Roll (10 passes per area)

4) V Stretch (2-3 minutes, relaxed hold)

5) Individual Mobility