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09.26.2018

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