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WARM-UP
1) Dynamic Running Warm-Up, 5-minutes
2) Scap Pull-Ups, 5 reps + Pull-Up Hold, 10s – 3 sets
3) Barbell Clean Warm-Up (5 reps each)
- Hip Clean, Jump NO Shrug
- Hip Clean High Pull
- Hip Muscle Clean
- Power Drop Clean
- Hip Power Clean
4) T-Spine & Lat Smash
STRENGTH: Legless Rope Climb, 2 reps w/10s rest b/w + Legless Rope Climb L Sit hold, ME time
ACTIVE MOBILITY
1) Scap Scrub
2) Banded Elbow Bulley & Lat Stretch
3) Calf Smash
4) Hamstring & Calf Stretch
WOD: Perform the following for time:
Partner 1: Runs 200m
Partner 2: Chips away at 20 rounds as a team (10 rounds per person):
- 6 Power Clean to Press (95/65)
- 9 Front Squats (95/65)
**Complete only 1 round & REST while partner finishes run
COOL DOWN
1) Recovery Walk, 100-200m following WOD
2) Core Work: Barbell Roll-Out w/2s Pause, 8-12 reps for 3-4 sets
3) Foam Roll & Soft Tissue Work, 3-5 minutes
4) V Stretch