10.12.2018

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