07.24.2020

WARM-UP

1) 500m Row

2) Prone PVC Pipe Pass Through’s

3) Reverse PVC Pipe OHS

4) Anterior Ankle Mobilization

STRENGTH: Overhead Squat, 8RM x 5 sets

ACTIVE MOBILITY

1) T-Spine Extensions

2) Lat Smash

3) Glute & Hip Flexor Smash

4) Frog & Couch Stretch

WOD: Perform the following for time:

• Buy in with 30 Toes to Bar

Then do 30 rounds of….

• 1 Power Snatch (135/95)

• 1 Squat Snatch (135/95)

• 1 OHS (135/95)

• Buy out with 30 Toes to Bar

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: GHD Hamstring Curls, 8-10 reps x 3-4 sets

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