06.30.2020

WARM-UP

1) 500m Row

2) Wall Bugs

3) Snatch Footwork

4) Snatch Bar Warm-Up

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

ACTIVE MOBILITY

1) PVC Pipe 1st Rib & Trap

2) T-Spine Extensions w/OH Bias

3) Hip Flexor Smash

4) Spider & Perfect Stretch

WOD: Perform the following for time:

10-9-8…1 reps of…

• Ab Mat Sit-Ups

• KB Dino Walking Lunges (53/45, 35/30)

Directly into 1-2-3…10 reps of:

• Ab Mat Sit-Ups

• Alternating KB Snatch (53/35)

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: GHD Hamstring Curls, 10 reps x 3-4 sets

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