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03.20.2020

WARM-UP

1) 500m Row

2) Clean Footwork

3) Clean Bar Warm-Up

4) Front Rack Mobilization

STRENGTH: Power Clean/Clean, MAX OUT!!!

ACTIVE MOBILITY

1) Rear Delt w/Barbell Pec Smash

2) Lat & Pec Stretch

3) Anterior Ankle Mobilization

4) Glute Smash & Couch Stretch

EQUIPMENT WOD: Perform a 15-minute AMRAP with the following:

  • 8 Back Squats @ 1RM Clean weight (or 16 KB Goblet Squats)

  • 4 Tall Box Jumps

  • 2 Rope Climb’s (or 4 Scaled Rope Climbs or 4 Strict Pull-Ups)

AT-HOME WOD #2: Perform a 15-minute AMRAP with the following:

  • 16 Squat Jumps

  • 8 Hand Release Push-Ups

  • 8 Inverted Table Row (look for a video post from us tomorrow for this movement)

COOL DOWN 1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: GHD Sit-Ups or Sit-Ups, accumulate 75 reps in as few sets as possible

3) Foam Roll (10 passes per area)

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

5) Individual Mobility