3.19.2024

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

SNATCH – 10×1 – add weight each set

SNATCH Pulls – 3×3 (at your final snatch weight)

OHS – 3×3

Bulgarian Split Squat – 3×6 each leg

Sorinex Roll Outs – 3×10

Conditioning:

7m AMRAP – 45lb bar load – be kind to the bar!!

7 RDL’s

7 Push Press

7 Burpees

POST:

STRETCH