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05.17.2019

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