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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
3) Foam Roll
4) Seated Straddle Stretch, 2 minute relaxed hold