11.21.2023

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

SHOULDER PREP w/ Foam Roller and bands

STRENGTH:

SNATCH BAR COMPLEX

2 position SNATCH – 8×2 – add weight each set

SNATCH Grip Barbell Shrug – 3×6

Standing Press – 3×6

Dips – 3×10

Sorinex Push Up+Pike – 3×5 – slow and steady

Conditioning:

7m AMRAP –

7 KB Snatches – per arm

7 Burpees

7 T2B

POST:

Stretch