10.30.2019

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)