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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