WARM-UP
1) Dynamic Running Warm-Up, 3-5 minutes
2) Med Ball Clean Progression
3) Clean Footwork
4) Clean Bar Warm-up
STRENGTH: Hang Power Clean + Hang Squat Clean (AK) (1+1) X3 reps x 2 sets, (1+1) X2 reps x 2 sets, (1+1) X2 sets (ascending weight)
ACTIVE MOBILITY
1) Front Rack Stretch
2) Double Lacrosse Ball Quad & Hip Flexor Smash
3) Couch & Frog Stretch
4) Banded Hamstring & Calf Stretch
WOD: Perform the following for time:
200m Run
10 Med Ball Cleans (20/14)
400m Run
20 Med Ball Cleans
800m Run
40 Med Ball Cleans
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: KB Half Get-Up, 8-10 reps R/L x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)