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WARM-UP
1) 500m Row
2) Hollow Body Plank Hold, 10s x 5 reps
3) Barbell Clean & Jerk Warm-Up
4) Pec Smash with Rear Delt Tack Floss
STRENGTH: Barbell Thrusters, 3 x 6 sets
ACTIVE MOBILITY (90s per area)
1) Front Rack Stretch
2) T-Spine Extensions
3) Adductor Smash
4) Adductor Stretch
WOD: Perform the following for time:
- 5 Hang Clean & Jerk’s (155/115)
- 3 rounds of Cindy (5 Pull-Ups, 10 Push-Ups, 15 Air Squats)
- 5 Hang Clean & Jerks
- 2 rounds of Cindy
- 5 Hang Clean & Jerks
-1 round of Cindy
- 5 Hang Clean & Jerks
COOL DOWN
1) 100m Walk
2) Core Work: Barbell Roll Outs, 6 x 4 sets
3) Foam Roll (10 passes per area)
4) V Stretch, 2 minutes total