WARM-UP
1) Weighted Bird Dog w/2s Pause, 10 reps R/L
2) Hamstring Curls w/Plates, 10 reps
3) Bar Warm-Up (5 reps each)
- Hip Clean Jump, NO Shrug
- Hip Clean High Pull (strict & with legs)
- Hip Muscle Clean
- Drop Cleans (toes, elbows initiate movement)
- Hip Power Clean
4) Pec Smash + Rear Delt Tack & Floss
STRENGTH: Power Clean, 5RM of the day
ACTIVE MOBILITY
1) Front Rack Stretch
2) Barbell Quad & Adductor Smash
3) Olympic Wall Squat
4) Couch Stretch
PARTNER WOD: Perform the following for time:
Partner 1 Rows 300m, while Partner 2 chips away at the following exercises:
- 100 KB Push Back Lunges – Rack Style (53/35, 50 R/L)
- 150 KB One Arm Push Press (53/35, 75 R/L)
- 200 American KB Swings (53/35)
**SCORE is total time + total distance accumulated
COOL DOWN
1) 100m Recovery Walk (immediately following WOD)
2) CORE WORK: Ring Support Hold w/Knee Tucks, 10-15 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: Puppy Pose or Frog Stretch