03.16.2020

WARM-UP

1) 500m Row

2) Snatch PVC Pipe Pull Review

3) Snatch Footwork

4) Snatch Bar Warm-Up

STRENGTH: Power Snatch & Snatch, MAX OUT

ACTIVE MOBILITY

1) PVC Pipe 1st Rib & Trap

2) Pec & Lat Smash

3) Anterior Ankle Mobilization

4) High Glute & Couch Stretch

WOD: Using a partner, perform a 12-minute AMRAP using the following:

Partner 1: Does 1 round of….

• 1 DB Turkish Get-Up (50/35)

• 2 One Arm DB Overhead Squat (50/35)

• 3 DB Snatches (50/35)

• 4 One Arm DB Push Press (50/35)

• 5 One Arm DB Front Rack Squats (50/35)

Partner 2: Does ME reps, Burpees

**Change arms each round; SCORE is total rounds + reps from Burpees

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: Strict KTE’s w/3-5s Decent, 8-10 reps for 3-4 sets

3) Foam Roll (10 passes per area)

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

5) Individual Mobility