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WARM-UP
1) Dynamic Running Warm-Up, 5-minutes
2) Clean & Jerk Bar Warm-Up (5 reps each)
- Hip Clean Jump, NO Shrug
- Hip Clean High Pull
- Hip Muscle Clean + Strict OH Press
- Hip Power Clean into FS
- Hip Clean + Push Press
- Hip Clean + Power Jerk
3) Barbell Pec Smash w/Rear Delt Tack & Floss
4) Front Rack Stretch
STRENGTH: Clean & Jerk, 5RM of the day in 4-6 sets
ACTIVE MOBILITY
1) PVC Pipe 1st Rib & Trap Mob.
2) T-Spine Extensions
3) Hip Flexor, Quad/Tear Drop Smash
4) Frog + Couch Stretch
WOD: Perform a 15-minute AMRAP with the following:
- 3 Squat Cleans @ 65% of 5RM of the day
- 200m Run
- 6 Jerks @ 65% of 5RM of the day
- 200m Run
- 9 Toes to Bar
COOL DOWN
1) 100m Recovery Walk (immediately following WOD)
2) CORE WORK: Tripod Headstand Leg Lifts, 6-8 reps 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: Plantar Surface Smash + Single-Leg Hamstring Stretch w/Post