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WARM-UP
1) 250m Row + 250m Ski
2) PVC Pipe Clean Pull Review & Practice
3) Clean Footwork & Bar Warm-Up
4) Front Rack Mobilization
STRENGTH: Clean Segment Deadlift w/Jump at Hip** + Hip Power Clean + FS
(**Pause 2s 1” Off floor/BK/AK/upper thigh), (1+1+1)x3 reps, 4-6 sets
ACTIVE MOBILITY
1) Hamstring Tack & Floss
2) Glute Smash
3) Hamstring & Calf Stretch
4) Lat Smash & Banded Lat Stretch
WOD: Repeat the following 5-minute AMRAP for 3 rounds total; REST 1-minute between rounds
3 Deadlifts @ 70% of 1RM
6 Box Jump Overs
9 Toes to Bar
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Weighted Tall Star Fish Side Plank hold, accumulate 2-minutes R/L
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility