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WARM-UP
1) Dynamic Running Warm-Up (sprint based – do each for 50ft unless otherwise specified)
- High Knees/Butt Kicks
- Forward/Backward Skip
- High Skip/Speed Skip
- A Skip/B Skip
- Build-Up’s: 25-50-75-100% Change speed every 20ft – 3X’s
- Reaction Sprints: Start Lying down, sitting & facing backwards
- Inch Worm’s
- Spider to Perfect Stretch
- Leg Swings
2) Barbell Clean & OH Press Warm-Up (5 reps each)
- Clean Jump NO Shrug
- Strict Hip Clean High Pull + Hip Clean High Pull
- Strict Hip Muscle Clean + Hip Muscle Clean
- Hip Power Cleans
- Tempo Strict OH Press (5s up/2s lock-out/5s down)
- Hip Power Clean to Presses
3) Barbell Pec Smash with Rear Delt Tack & Floss
4) Banded Front Rack Stretch
STRENGTH: Hip Power Clean to OH Press, 10 reps + 100m Sprint + 100m Jog – 4 sets total
ACTIVE MOBILITY (90s per area)
1) T-Spine Extensions
2) Hollow Arch Hold + Lat Stretch
3) Hamstring Tack & Floss
4) Hamstring Stretch with Post
WOD: Perform the following pyramid for time:
Double Under’s, 100 - 75 – 50 – 25 reps
Chest to Bar Pull-Ups, 25 – 25 – 25 – 25 reps
COOL DOWN
1) 100m Walk
2) Foam Roll (10 passes per area)
3) Core Work: Weighted Get-Up’s, 10-12 reps x 3-4 sets (45/25)
4) Puppy Pose, 2-minutes