WARM-UP
1) 100m Ski + 200m Row + 400m Bike
2) Scap Pull-Ups + Kipping + Negative Pull-Ups, 5 reps each
3) Ring Dip Support Hold + Negative Ring Dips, 5 reps
4) Clean & Jerk Bar Warm-Up
ACTIVE MOBILITY
1) Lat & Rear Delt Smash
2) Front Rack Stretch
3) Barbell Bicep & Tricep Smash
4) Adductor Smash & Frog Stretch
WOD: Perform the following for time with 5-minutes REST between:
-1000m Row
- 50 Thrusters (45/35)
- 30 Pull-Ups
REST 5-MINUTES
- 21 – 15 – 9 reps of ….
- Clean & Jerk (95/65)
- Ring Dips
**SCORE is total time including rest
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: GHD Hamstring Curls, 10 x 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility