No tags yet.
WARM-UP
1) Speed Ladder
2) Clean Footwork
3) Clean & Jerk Bar Warm-Up
4) PVC Pipe 1st Rib & Trap
STRENGTH: Jerk Dip Squat + Power Jerk (1+1), 3RM of the day in 6-8 sets, do 2-3 sets with 3RM
ACTIVE MOBILITY
1) Barbell Pec Smash w/Rear Delt Tack & Floss
2) Banded Super Front Stretch
3) High Glute & Hip Flexor Smash
4) Frog Stretch
WOD: Perform the following for time: 9 – 15 – 21 reps of the following….
Barbell Clusters (squat clean + thruster, 135/95)
Burpee Broad Jumps (length of bar)
COOL DOWN
1) 100-200m Recovery Walk
2) Core Work: Barbell Roll Outs, 6-8 reps for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)