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WARM-UP
1) Wall Bug, 10 reps R/L
2) T-Spine Superman’s, 10 reps w/2s pause
3) KB Bottom’s Up Press, 10 reps R/L
4) Barbell Clean & Jerk Warm-Up (5 reps each)
- Clean Jump – NO Shrug
- Hip Clean High Pull
- Hip Muscle Clean + Strict OH Press
- Hip Power Clean + Push Press
- Hang Power Clean + Hip Power Clean + Power Jerk
STRENGTH: Power Clean & Jerk, 1RM of the day
ACTIVE MOBILITY
1) T-Spine Extensions & Lat Smash
2) Banded Pec & Lat Stretch
3) Rhomboid/Trap Smash
4) Couch & Frog Stretch
WOD: Perform 150 Barbell Push-Up's for time:
**EMOM 2 Power Cleans @ 85-90% of 1RM of the day
** Start with 2 Power Cleans
COOL DOWN
1) 100m Recovery Walk (immediately following WOD)
2) CORE WORK: Banded Pallof Press, 12 reps R/L for 3-4 sets
3) Foam Roll (10 passes per area, starting with the back & working down to calfs/shins)
4) STATIC STRETCH OF THE DAY: Puppy Pose w/Wall