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WARM-UP
1) 250m Row + Junkyard Dog Partner Warm-Up
2) Footwork for Clean & Jerk
3) Clean & Jerk Bar Warm-Up (5 reps each)
- Hip Clean Jump, NO Shrug
- Strict Hip Clean High Pull + Hip Clean HP
- Hip Muscle Clean + Front Squat
- Hip Power Clean + Front Squat + OH Press
- Hip Clean + Push Press
- Hang Clean + Power Jerk
4) High Glute Smash + Spider/Glute Stretch
STRENGTH: Clean & Jerk, 1RM of the day in 6-8 sets
ACTIVE MOBILITY
1) Barbell Pec Smash w/Rear Delt Tack & Floss
2) Front Rack, Pec & Lat Stretch
3) Barbell Hamstring, Quad & Hip Flexor Smash
4) Posterior Chain Floss & Banded Hip Extension
WOD: Perform two rounds of the following 7-minute AMRAP; 2-minutes rest between rounds:
- 4 Squat Cleans (155/105)
- 3 Power Jerks (155/105)
- 2 Rope Climb’s
COOL DOWN
1) Recovery Walk, 100-200m following WOD
2) Core Work: Med Ball Leg Lifts, 10-15 reps for 3-4 sets
3) Foam Roll & Soft Tissue Work, 3-5 minutes
4) Frog Stretch