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10.01.2018

WARM-UP

1) Footwork: Power Drop Squats, 10 reps

2) Power Clean Bar Warm-Up (5 reps each)

- Hip Clean Jump, NO Shrug

- Hip Strict Clean High Pull (scarecrow)

- Hip Strict Muscle Clean

- Hip Muscle Clean

- Power Drop Clean

- Hip Power Clean + Hang Power Clean (AK)

3) Lat/Pec Smash + Front Rack Stretch

4) Jerk Bar Warm-Up (5 reps each)

- Strict OH Press

- Jerk Dip Squat w/3s Pause in bottom of dip

- Push Press

- Power Jerk

- Split Jerk

5) 1st Rib Mobilization w/PVC Pipe

STRENGTH: Hang Power Clean (AK/Hip) + Jerk (1+1)X3 reps, 6 sets to find 3RM

ACTIVE MOBILITY (90s per area)

WOD: Perform a 20-minute AMRAP of the following; switch arms each round:

- 5 One Arm KB Push Press (55/35)

- 100ft One Arm KB Overhead Carry (55/35)

- 5 KB Front Rack Squats (55/35)

- 100ft KB Rack Carry (55/35)

- 5 KB Cleans (55/35)

- 10 Burpees

COOL DOWN

1) 100m Walk

2) Core Work: Tabata Weighted Plank (20s On/10s Off, 8X’s total)

3) Foam Roll

4) V Stretch, 2 minutes


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