Warm Up:
400m Fartlek
Activation/Mobility:
– Walking Knee Hug
– Walking Quad
– Russian March
– Super Lunge
– Reverse Lunge w/ Twist
– Dog & Bush
PreHab:
1a.) Floor Y, T, W: 1 x 12E
1b.) Glute Bridge: 1 x 15
Strength/ Motor Control:
1a.) KB Reverse Lunge to Step Up: 3 x 12 (6xE)
1b.) Kneeling SA-KB Press: 3 x 12 (6xE)
WOD:
For Time:
– 12 Power Snatch 115/75
– 12 Box Jumps 30/24
– 9 Power Snatch 115/75
– 9 Box Jumps 30/24
– 6 Power Snatch 115/75
– 6 Box Jumps 30/24
– 600m Run
Core (if Time):
1.) MB Alt. Slam: 3 x 10 (5E)
Recovery:
– Fab Four
– Wall Calf
– Pec Minor (box)