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WARM-UP
1) Footwork for Split Jerk, 10 reps total
2) Clean Bar Warm-Up (5 reps each)
- Hip Clean Jump – NO Shrug
- Strict Hip Muscle Clean
- Hip Muscle Clean
- Hip Power Clean into Front Squat
- Hang Power Clean into Front Squat
- Hip Clean + Hang Clean (AK)
3) Barbell Pec Smash w/Rear Delt Tack & Floss + Banded Front Rack Stretch
4) Jerk Bar Warm-Up
- Strict Over & Backs
- Jerk Pause Dip Squats
- Push Press
- Power Jerk
5) Lacrosse Ball Lat Smash
STRENGTH: Clean & Jerk 1RM
- 6-8 sets total to find a 1RM of the day
- You may start from the hip/hang/floor depending on your technique
- Start @ 60-65% for 2 reps
- Continue to increase by 5-10% until 75% is reached for only 1 rep
- 3 total misses/fails
HERO WOD, “Hammer:” Perform 5 rounds of the following for time:
- 5 Power Cleans (135/95)
- 10 Front Squats (135/95)
- 5 Jerks (135/95)
- 20 Pull-Ups
**NO RACK, 25-minute time-cap
COOL DOWN
1) 100m Walk following WOD
2) CORE WORK: Barbell Rollout’s, 6 reps x 5 sets w/60s rest b/w sets
3) Foam Roll (10 passes per area)
4) Single Leg Hamstring, 2-3 minutes per side