06.24.19

Dynamic Mobility, Activation and Warm-Up
T-Spine Stretch on a bench x 30 secondsProne PVC Pipe Pass Thrus x 15 reps

and then …

Deep Squat Progressions x 5-7 reps

Followed by …

Kettlebell Halos x 10 (5 in each direction)
Kettlebell Press x 5 (left side)
Kettlebell Windmills x 5 (left side)
Kettlebell Press x 5 (right side)
Kettlebell Windmills x 5 (right side)
Kettlebell Push Press x 5 (left side)
Kettlebell Waiter Carry x 20-25 yards (left side)
Kettlebell Push Press x 5 (right side)
Kettlebell Waiter Carry x 20-25 yards (right side)

Mobility:
Two sets of:
5 Banded Y Raises
5 Banded T Raises
5 Banded I Raises
Rest as needed

A.
EMOM 6:00
Snatch Lift-Off + Snatch

Sets 1-3: 70%
Sets 4-6: 75%


WOD
For Time
4 Rounds
10 power snatch 115/75 95/65 75/55
10 bar facing burpees
Rest 2:00
3 Rounds
400m Run

15 C2B pull ups/15 pull ups/ 15 ring rows