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WARM-UP
1) Candlestick to Pistol Squat
2) Shrimp Squats & Pistol Modifications
3) Clean & Jerk Bar Warm-Up
ACTIVE MOBILITY A
1) Tricep & Pec Smash
2) Banded Front Rack Stretch
STRENGTH: Clean & Jerk, work up to HS, 10-minute EMOM with working weight of the day
ACTIVE MOBILITY B
1) Anterior Shin & Calf Smash
2) Banded Anterior Ankle Mobilization
WOD: Perform 3 rounds of the following for time:
- 30 Pistol Squats (15 R/L)
- 10 Clean & Jerks (155/115)
COOL DOWN
1) 200m Recovery Walk following WOD
2) Core Work: Weighted Side Plank w/Hip Hike, 20 reps R/L for 3-4 sets 3) Foam Roll (10 passes per area)
4) V Stretch, 2-3 minutes