WARM-UP
1) 400m Run or 500m Row
2) Foam Roll (10 passes per area)
3) Footwork for Cleans
4) Star Fish Side Plank
5) Star Fish Back Extension Hold
STRENGTH: Hang Squat Clean to OH (push press/jerk), (1+1)X3 reps, 4-6 sets
ACTIVE MOBILITY
1) Barbell Pec Smash
2) Rear Delt & Lat Smash
3) High Glute Smash
4) Couch Stretch
WOD: Perform 10 rounds of the following (20-minutes total):
30s ME reps, Thrusters (95/65)
30s, REST
30s ME reps, Double Unders
30s, REST
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: V Tucks, Tabata style
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)