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WARM-UP
1) Speed Ladder, 5-minutes
2) Clean Footwork (drop squats)
3) Clean & Jerk Bar Warm-Up
4) KB Adductor Smash + Sumo Stretch
STRENGTH: Hang Squat Clean (AK) + Jerk (1+2), 1RM of the day
Use 4-6 sets to find a 1RM of the day (start @ 55% of 1RM)
Do 3 sets with 1RM
ACTIVE MOBILITY
1) High Glute & Hamstring Smash
2) Olympic Wall Squat w/Rotation
3) Rear Delt Tack & Floss
4) Front Rack Stretch
WOD: Perform the following for 7 rounds total:
30s, ME reps Hang Squat Cleans (95/65)
30s, REST
30s, ME cals Assault Bike
30s, REST
COOL DOWN
1) 100-200m Recovery Walk
2) Core Work: KB Gauntlet Carry for 3-4 rounds: 60ft, OH Carry + 60ft, Front Rack Carry + 60ft, Suitcase Carry
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)