WARM-UP
1) Starfish Side Plank, 10s On/5s Off – 3X’s R/L
2) Barbell Front Squat & Clean Warm-Up (5 reps each)
- Hip Clean Jump – NO Shrug
- Hip Clean High Pull
- Strict Hip Muscle Clean
- Hip Muscle Clean
- Hip Power Clean into Front Squat
- Hip Clean + FS
- Front Squat with Full Grip (5s pause in bottom)
3) Barbell Pec Smash w/Rear Delt Tack Floss
4) Front Rack Stretch
STRENGTH: Front Squats, 3 reps @ 85% + Double KB Push Back Lunges, 6 R/L – AHAP, 5 sets total
ACTIVE MOBILITY
1) Hip Flexor & Glute Smash
2) Frog + Couch Stretch
3) Anterior Shin + Calf Smash
4) Banded Anterior Ankle Mob.
WOD: Perform a 12-minute EMOM with the following:
- 3 Squat Cleans (135/95)
- 6 Tall Box Jump’s (24/20”)
COOL DOWN
1) 100m Recovery Walk (immediately following WOD)
2) Core Work: KB Gauntlet Carry (60ft per carry on one side): OH Carry, Rack Carry, Farmer Carry, 3-4X’s R/L
3) Foam Roll (10 passes per area, starting with the back & working down to calf/shin)
4) Static Stretch of the Day: Pigeon Pose