5.11.2023

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 –

10 Cal Ski

5 Pull Ups

10 Push Ups

STRENGTH:

SNATCH BAR COMPLEX

2 Position Snatch – 8×2 (1 ground + 1 hang = 2 reps)

Snatch Grip RDL – 3×8

Sorinex Hamstring Curls – 3×10

CONDITIONING:

20m EMOM –

1 – 10 Cal Bike

2 – 10 Burpees

3 – 10 Step Ups

4 – 15 Ball Slams