7.12.2022

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:

3 Rounds – not for time –

12 Cal Bike

3-way shoulder – 5 reps

5 OHS (PVC)

STRENGTH:

SNATCH BAR COMPLEX

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

Snatch Grip Barbell Shrug – 3×8

OHS – 3×5

Conditioning:

10m AMRAP

25 Cal Curve Run

10 Air Squats

15 Ab Mat Sit Ups

POST:

Stretch