Oh the joys of marriage!
MOBILITY
Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side (Video)
Foam Rolling: Thoracic (Upper Back) – 2:00 (Video)
Barbell Assisted Thoracic Opener – 2 sets of 1:00 (Video)
Wrist Stretches – :30s in each position (Video)
Couch Stretch – 2:00 Each Leg (Video)
Ankle Flexibility (Dorsiflexion) – 1:00 each foot (Video)
ACTIVATION
1 Rounds:
1:00 Light Row
5 Strict Pull-Ups
10 Banded Good Mornings (Video)
15 Abmat Sit-Ups
Followed by…
Snatch Barbell Warmup (empty barbell, all done with a snatch grip)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats
SNATCH WORK
EMOM 10- On the minute
1 Snatch High Pull (all done at 40% 1 RM)
1 Hang Power Snatch
1 Squat Snatch
WOD
"HEAD TO TOE"
AMRAP 8:
10 Toes to Bar
10 Burpees