WARM-UP
1) Plank w/Alternating Reach, 12 R/L – 2X’s
2) Banded Glute Walks, 10 steps R/L - 2X’s
3) OHS Barbell Warm-Up
4) High Glute Smash
STRENGTH: Overhead Squats, 3 x 6 sets
ACTIVE MOBILITY (90s per area)
WOD: Perform a Death-by-WOD with the following:
MIN 1: 2 Clean & Jerk’s @ 65% of 1RM + 1 Box Jump (20/24”)
MIN 2: 2 Clean & Jerk’s @ 65% of 1RM + 2 Box Jumps
MIN 3: 2 Clean & Jerk’s @ 65% of 1RM + 3 Box Jumps….etc.. until failure
**REST 1 MINUTE BETWEEN FAILS
**3 total fails; always start back at 1 Box Jump
COOL DOWN
1) 100m Walk
2) Core Work: Russian Twists w/Med Ball, 12 R/L 3-4 sets
3) Foam Roll
4) V Stretch