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03.13.2020

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


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