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03.06.2020

WARM-UP

1) 200m - 400m Run

2) Banded Dead Bug Pull Over

3) Banded Pull Apart Series

4) Jerk Dip Squat Wall Drill

5) Jerk Bar Warm-Up

STRENGTH: Jerk Dip Squat + Power Jerk + BH Jerk Dip Stand + BH Split Jerk

(1+1+1+1) X3 reps, 4-6 sets

ACTIVE MOBILITY

1) PVC Pipe 1st Rib/Trap & Front Rack Stretch

2) Weighted T-Spine Extensions

3) High Glute & Hip Flexor Smash

4) Frog & Couch Stretch

WOD: Perform 5 rounds of the following for time:

  • 2 Parallette HSPU +2 reps each round

  • 10 Front Squats @ 50% of 1RM

  • Every 2-minute Run 200m until work is complete

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: Barbell Roll-Outs, 8-10 reps for 3-4 sets

3) Foam Roll (10 passes per area)

4) V Stretch (2-3 minutes, relaxed hold)

5) Individual Mobility