7.21.2022

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 – NOT FOR TIME!

3 Rounds:

15 Cal Bike

5 Pull Ups

10 Push Ups

15 Ab Mat Sit Ups

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

15 Push Ups

15 Ab Mat Sit Ups

POST:

Stretch