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WARM-UP
1) Accumulate 30 calories on all 3 machines
2) Clean Footwork
3) Clean PVC Pipe Pull Practice
4) Clean Bar Warm-Up
STRENGTH: Clean Segment Deadlift w/Jump at Hip + Hip Clean + Hang Clean (AK) + Power Clean (1+1+1+1) X3 reps, 4-6 sets
ACTIVE MOBILITY
1) Lat Smash & Rear Delt Tack & Floss
2) Front Rack Stretch
3) Lat Stretch
4) High Glute Smash & Couch Stretch
WOD: Perform the following for time with a partner (both partners must complete both parts before moving on):
Partner A: 30 Calories Row, Partner B: Clusters, ME reps (95/65)
Partner A: 20 Calories Ski, Partner B: Clusters, ME reps
Partner A: 10 Calories Bike, Partner B: Clusters, ME reps
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Get-Ups, 10 reps x 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility