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WARM-UP
1) 500m Row
2) Split Jerk Footwork
3) Clean & Jerk Barbell Warm-Up
- Hip Clean High Pull + Hip Muscle Clean
- Power Drop Clean + FS
- Hip Power Clean + FS
- Hip Clean + Jerk Dip Squat + Power Jerk
- Jerk Dip Squat + Power Jerk + BH Split Jerk
4) Barbell Quad Smash
STRENGTH: Power Clean + Clean + Split Jerk (1+1+1)X2 reps for 6 sets
ACTIVE MOBILITY
1) Couch Stretch
2) Glute & Hamstring Tack Floss
3) Pec Smash
4) Front Rack Stretch
WOD: Perform 4 rounds of the following for time:
- 21 Calorie Row
- 15 Strict Pull-Ups
- 9 Hang Power Cleans (135/95)
COOL DOWN
1) Recovery Walk, 100-200m following WOD
2) Core Work: Handstand Leg Lifts, 6-8 reps for 3-4 sets
3) Foam Roll & Soft Tissue Work, 3-5 minutes
4) Frog Stretch