04.22.2020

WARM-UP

1) 400m Run or 500m Row

2) Foam Roll (10 passes per area)

3) Side Plank Variations (hip hike, starfish, with reach)

4) Snatch Footwork

5) Snatch Bar Warm-Up

STRENGTH: Hip Snatch + Hang Snatch (1+1) X3 reps, 4-6 sets

ACTIVE MOBILITY

1) Barbell Trap & Bicep Smash

2) T-Spine Extension Hold with OH Bias

3) Plantar Surface Smash

4) Calf Smash

WOD: Perform an 18-minute AMRAP using the following: - 10 One Arm DB/KB Alternating Squat Snatches (5 R/L, 40/25)

- 10 Pull-Ups or Inverted Rows

- 20 Double Unders (40 singles or jumps over DB)

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: One Arm Plank Row, 10-15 reps R/L x 3-4 sets

4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)