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WARM-UP
1) 250m Row + 250m Ski
2) Star Fish Side Plank, 20s R/L + Star Fish Superman, 20s – 2X’s
3) Front Squat & Clean Warm-Up
4) Barbell Quad/Adductor Smash
STRENGTH: Pause Front Squat (3s above parallel), 3RM of day
ACTIVE MOBILITY
1) Couch & Frog Stretch
2) Barbell Pec Smash w/Rear Delt Tack & Floss
3) Front Rack Stretch
4) PVC Pipe 1st Rib & Trap
WOD: Perform a 15-minute AMRAP with the following:
1 Hang Squat Cleans (135/95) +1 rep each round
60ft Barbell Front Rack Carry (135/95)
1 Shoulder to OH (135/95) +1 rep each round
60ft OH Barbell Carry (135/95)
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: V Ups w/3s Decent, 10-15 reps for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility