4.11.2023

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 SKI

3-way shoulder – 5 reps

5 OHS (45/35)

STRENGTH:

SNATCH BAR COMPLEX

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

Barbell load/Snatch Grip Shrug – 3×8

Bulgarian Split Squat – 3×5

Blue Band Plank Pulls – 3×6 each side

25 STRICT Toes To Bar – break into whatever sets you prefer

Dips – 3×10

Conditioning:

Partner 10m AMRAP:

Partner A) 25 Cal Curve Run or 12 Cal Erg

Partner B) 10 Perfect Push Ups on DB (rest for remaining time)

POST:

Stretch