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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