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10.05.2018

WARM-UP

1) Footwork: Split Jerk, 10 reps with 3s pause in split

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

- Hip Clean Jump, NO Shrug

- Hip Clean High Pull

- Hip Muscle Clean

- Hip Clean

- Hang Clean (AK)

3) Barbell Tricep Smash + Banded 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

STRENGTH: Clean (squat) & Jerk, 3RM of the day within 6 sets

ACTIVE MOBILITY (90s per area)

GIRLS WOD: “Fran” Perform the following for time: 21 – 15 – 9 reps of ….

- Thrusters (95/65)

- Chin-to-Bar Pull-Up’s

COOL DOWN

1) 100m Walk

2) Core Work: Kneeling Banded Pallof Press, static hold – accumulate 2-minutes per side