4.16.2024

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:

SHOULDER PREP–

Foam Roll Mobility

Banded Mobility/Strength (QR Codes)

STRENGTH:

SNATCH BAR COMPLEX

Deck SNATCH– 10×1 – find a 1RM for today

Snatch Grip Shrug – 3×8

OHS – 3×5 (barbell loaded)

Sorinex Roll Outs – 3×10-12

CONDITIONING:

3 Rounds –

400m Run (sub 30 Cals on C2)

10 Push Ups

15 KBS