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WARM-UP
1) Ski Erg, 250m & Bike 400m
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 + Hang Clean + Power Jerk (1+1+1) X3 reps for 5 sets @ 70-75%
ACTIVE MOBILITY
1) Front Rack Stretch
2) Hip Flexor & Couch Stretch
3) Frog Stretch
4) Calf Smash & Calf Stretch
WOD: Perform 3 rounds of the following for ME reps:
- Thrusters, ME reps 60s (95/65)
- Power Cleans, ME reps 60s (95/65)
- Box Jump Over’s, ME reps 60s (24/20”)
- Ring Dips, ME reps 60s (95/65)
- Assault Bike, ME calories 60s
**REST 1-minute between rounds
COOL DOWN
1) Recovery Walk, 100-200m following WOD
2) Core Work: Barbell Roll Out, 6-8 reps for 3-4 sets
3) Foam Roll & Soft Tissue Work, 3-5 minutes
4) Single Leg Hamstring Stretch