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WARM-UP
1) Foot work, 10 reps
2) Clean & Jerk Barbell Warm-Up
3) Tricep & Bicep Smash
4) Front Rack Mobilization
STRENGTH: Clean & Jerk, 1RM of the day
ACTIVE MOBILITY (90s per area)
1) Pec & Lat Smash
2) T-Spine Extensions
3) Barbell Quad Smash
4) Banded Hip Extension
WOD: Perform 2 rounds of the following with 2-minutes rest between rounds:
MIN 0-2: Chest to Bar Pull-Ups, ME reps
MIN 2-4: American KB Swings, ME reps (53/35)
MIN 4-6: Walking Lunges, ME reps
MIN 6-8: Burpees, ME reps
**SCORE is the total # of reps
COOL DOWN
1) 100m Walk
2) Core Work: KB Bird Dog Rows, 10 reps R/L, 3-4X’s total
3) Foam Roll (10 passes per area)
4) V Stretch