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08.01.2019

WARM-UP

1) 250m Ski + 250m Row

2) Mini Band Glute Warm-Up

3) Clean & Jerk Bar Warm-Up

ACTIVE MOBILITY

1) Barbell Pec Smash w/Rear Delt Tack & Floss

2) Banded Front Rack Stretch

STRENGTH: Clean & Jerk, work up to a HS & do a 10-minute EMOM, 1-3 reps

ACTIVE MOBILITY

3) High Glute Smash

4) Frog & Couch Stretch

WOD: Perform 3 rounds of the following sequence for max reps:

- Power Clean for 30s, REST 30s

- Power Clean for 25s, REST 35s

- Power Clean for 20s, REST 40s

- Power Clean for 15s, REST 45s

- Power Clean for 10s, REST 50s

COOL DOWN

1) 200m Recovery Walk following WOD

2) Core Work: Reverse Hyper’s, 12-15 reps for 3-4 sets

3) Foam Roll (10 passes per area)

4) V Stretch, 2-3 minutes


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