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WARM-UP
1) Barbell Clean & OH Press Warm-Up (5 reps each)
- 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)
2) Banded Front Rack Stretch
3) 1st Rib Mobilization
STRENGTH: Hip Muscle Clean to OH Press, 8 reps + 200m Row Sprint/Bike Sprint, 30s – 4 sets
ACTIVE MOBILITY (90s per area)
1) Hamstring Tack and Floss + Glute Smash
2) Couch and Frog
3) Scap Scrub with Single Lacrosse Ball
4) Banded Shoulder or Elbow Bulley
WOD: Perform a Death-By WOD with the following:
MIN 1: 15 Air Squats + 1 Push-Up
MIN 2: 15 Air Squats + 2 Push-Up’s
MIN 3: 15 Air Squats + 3 Push-Up’s….Until Failure; REST 1-minute
**3 total fails
COOL DOWN
1) 100m Walk
2) Foam Roll (10 passes per area)
3) Core Work: Weighted Side Plank, accumulate 3-minutes per side (45/25)
4) V Stretch, 2-minute relaxed hold