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04.19.2019

WARM-UP

1) 800m on Assault Bike

2) Low Bear Crawl, 30ft + Reverse Lunge, 30ft & Tall Bear Crawl, 60ft + Reverse Lunge, 30ft

3) Barbell Clean Warm-Up

- Hip Clean Jump, NO Shrug

- Hip Clean High Pull

- Hip Muscle Clean

- Power Drop Clean

- Hip Power Clean

4) Barbell Quad Smash

STRENGTH: Rear Elevated KB Split Squats, 8 reps R/L for 4 sets total

ACTIVE MOBILITY

1) Banded Hip Extension

2) High Glute Smash

3) Olympic Wall Squat with Rotation

4) Front Rack Stretch

WOD: Perform 5 rounds of the following for time:

- 15 Wall Balls (20/14)

- 15 Power Cleans (95/65)

COOL DOWN

1) Recovery Walk, 100-200m following WOD

2) Core Work: Med Ball GHD Sit-Up’s, 15 reps for 3-4 sets

3) Foam Roll & Soft Tissue Work, 3-5 minutes

4) Couch Stretch