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WARM-UP
1) Tabata Dynamic Running Movements (high knees, butt kicks, skipping, side shuffle, jogging , back peddle)
2) Banded Pull Apart Series
3) Jerk Bar Warm-Up
4) PVC Pipe 1st Rib & Trap
STRENGTH: BH Power Jerk, 1RM of day
ACTIVE MOBILITY
1) Weighted T-Spine Extensions
2) Pec Smash & Stretch
3) Calf & Shin Smash
4) Banded Hamstring/Calf Stretch
WOD: Perform a 15-minute AMRAP with the following:
12 Hang DB Squat Clean (6 R/L, 50/35)
200m Run
12 Hang DB Squat Snatch (6 R/L, 50/35)
200m Run
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Elevated One-Legged Side Plank, accumulate 2-minutes per side
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility