WARM-UP
1) 400m Run
2) Split Jerk Footwork
3) Jerk Bar Warm-Up
4) PVC Pipe 1st Rib & Trap
STRENGTH: Jerk Dip Squat + BH Split Jerk + Jerk Dip Squat + Split Jerk (1+1+1+1) x3 reps, 4-6 sets
ACTIVE MOBILITY
1) Weighted T-Spine Extensions
2) Wall Assisted T-Spine & Lat Stretch
3) Hip Flexor Smash
4) Banded Hip Extension
WOD: Using a 20-minute running clock, perform the following:
1000m Run or Row buy-in
AMRAP with time remaining:
60ft Forward Bear Crawl
60ft Burpee Broad Jump
60ft Double DB/KB Overhead Walking Lunge (50/35, 53/35)
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Comanche Side Planks, accumulate 2-minutes per side
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility