09.15.2020

WARM-UP

1) 500m Row

2) Plate Pull Overs & T-Spine Superman’s

3) Snatch Footwork

4) Snatch Bar War-Up

5) Lat Smash

SKILL: Snatch & Bar Muscle-Ups

ACTIVE MOBILITY

1) Banded Lat Stretch

2) T-Spine Extension w/OH Bias

3) Frog & Couch Stretch

4) Anterior Ankle Stretch

WOD: Perform the following for time: 12 – 9 – 6 – 3 reps of ….

• Snatch (Full Squat, 155/105)

• Bar Muscle-Ups

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: GHD Sit-Ups, accumulate 75 reps in as few sets as possible

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