WARM-UP
1) Tabata Ski
2) Plate Dead Bug Pull-Over & Prone Superman’s
3) Jerk Bar Warm-Up
4) PVC Pipe 1st Rib & Trap
STRENGTH: Power or Split Jerk from Rack, Find 1RM of day in 6-8 set – Do 2 sets with 1RM
ACTIVE MOBILITY
1) Lat Smash
2) Banded Lat Stretch
3) Pelvic Reset & Low Back Press Ups
4) Calf Smash
WOD: Perform the following for time: 12 – 9 – 6 – 3 reps of ….
KTE’s
D Ball Clean’s (100/80)
Burpee Box Jump Over’s (24/20”)
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Reverse Hyper’s, ME reps + L Sit Hold, ME hold for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility