1.17.2021

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Dynamic Warm Up:

Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop

WARM UP WOD – NOT FOR TIME!

3 Rounds:

20 Cal Bike

10 Pull Ups

10 Push Ups

10 Ab Mat Sit Ups

STRENGTH:

SNATCH BAR COMPLEX

2-Position Snatch – 8×2 (1 Deck + 1 Hang)

Snatch Grip Barbell Shrug – 3×8

Conditioning:

15m AMRAP

25 Cal Curve Run

SA KB Swings – 20 per Arm – alternate every 5

10 Sorinex Roll Outs

15 Ab Mat Sit Ups

POST:

Stretch