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WARM-UP 1) Review Rope Climb Technique (S Wrap, J Hook, Scaling Options), 5-8 minutes
2) Clean & Jerk Foot Work
- Power Drop Squats
- Power Drop Squat + Squat
- Drop Squat
3) Barbell Clean & Jerk Warm-Up (5 reps)
- Hip Clean Jump, NO Shrug
- Hip Clean High Pull
- Clean Rack Delivery Drill (strict hip muscle clean)
- Hip Power Clean + FS
- Push Press + Power Jerk
4) Lat/Rear Delt Tack & Floss
STRENGTH: Power Clean + FS + Power Jerk, (1+1+1) X3 reps, 5 sets @ 70 - 75%
ACTIVE MOBILITY
1) Front Rack Stretch
2) Couch Stretch
3) Calf Smash
4) Banded Calf & IT Band Stretch
WOD: Perform the following for time:
- 400m Run
- 15 Clean & Jerks (135/95)
- 3 Rope Climb’s
- 400m Run
- 12 Clean & Jerks (135/95)
- 2 Rope Climbs
- 400m Run
- 9 Clean & Jerks (135/95)
- 1 Rope Climb
COOL DOWN
1) Recovery Walk, 100-200m following WOD
2) Core Work: GHD Sit-Up’s Tabata Style (20s On/10s Off, 8X’s total)
3) Foam Roll & Soft Tissue Work, 3-5 minutes
4) Puppy Pose Stretch w/Wall