1.9.2024

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

SHOULDER PREP w/ Foam Roller and bands

STRENGTH:

SNATCH BAR COMPLEX

HANG SNATCH – 8×2 – add weight each set – try to hold the bar between efforts

SNATCH Grip Barbell Shrug – 3×6

Strict Pull Ups – 3×ME (add weight if desired)

Dips – 3×10

Sorinex Push Up+Pike – 3×6 – slow and steady

Conditioning:

7m AMRAP –

7 DB Dead Lift w/ Dumbells

7 Push Ups on Dumbells

7 Burpees

POST:

STRETCH