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