"Go Heavy On Snatch"

Daily Programming

Warm Up (Complete):

5 Reps Each Side:

• Knee Pull
• Hip Pull
• Quad Pull

Then...

3 Rounds (NFT):

• 20 Rope Slams
• 10 Ring Row
• 10 Barbell Curls

Strength (3 x 10):

• DB Snatch (5/5)
• Weighted Glute Bridge
  * Go AHAP on Snatch *

Met-Con (Every 2 Min For 16 Min):

• Calorie Row (15/12)
• 10 KB Swings
• 5 Burpee

Mobility (NFT):

• Smash Hips w/ Ball
• Banded Hip Distractions
• Lateral Hip Opener
• Lizard Pose
• Smash Shoulders w/ Ball
• Banded Shoulder Distractions
• Bilateral Shoulder Flexion
• Overhead Shoulder Mobility
• Foam Roll

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Express

Warm Up (Complete):

5 Reps Each Side:

• Knee Pull
• Hip Pull
• Quad Pull

Then...

3 Rounds (NFT):

• 20 Rope Slams
• 10 Ring Row
• 10 Barbell Curls

Met-Con (Every 2 Min For 16 Min):

• Calorie Row (15/12)
• 10 KB Swings (Heavy)
• 5 Burpee

Mobility (NFT):

• Smash Hips w/ Ball
• Banded Hip Distractions
• Lateral Hip Opener
• Lizard Pose
• Smash Shoulders w/ Ball
• Banded Shoulder Distractions
• Bilateral Shoulder Flexion
• Overhead Shoulder Mobility
• Foam Roll