04.11.2019

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