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WARM-UP
1) 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 Muscle Cleans + Press
- Tempo Strict OH Press (5s up/2s lock-out/5s down)
- Hip Power Clean to Presses
2) Barbell Pec Smash with Rear Delt Tack & Floss
3) Banded Front Rack Stretch
4) Crawling warm-ups + Running warm ups
STRENGTH: Hip Muscle Clean to OH Press, 10 reps + 100m Sprint + 100m Jog – 4 sets
ACTIVE MOBILITY (90s per area)
1) Hamstring Tack and Floss + Glute Smash
2) Banded Hamstring Stretch
3) Banded pull apart + Pec Stretch
4) Couch and Frog
WOD: Perform a 12-minute AMRAP of the following:
- 3 Deadlifts (315/205 or 85% of 1RM)
- 6 Ring Dips
COOL DOWN
1) 100m Walk
2) Foam Roll (10 passes per area)
3) Core Work: Skin the cats 30 reps