WARM-UP
1) Tabata Row
2) Wall Bugs
3) T-Spine Supermans
4) Clean & Jerk Bar Warm-Up
STRENGTH: Hang Power Clean + Jerk (1+3)X3 reps, 4-6 sets
ACTIVE MOBILITY
1) PVC Pipe 1st Rib & Trap
2) Front Rack Stretch
3) Adductor Smash
4) Frog Stretch
WOD: Every 5-minutes for 3 rounds total:
20/15 calorie Row
15 Thrusters (95/65)
10 Burpees Over Bar
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Weighted Side Plank, accumulate 2-3 minutes per side
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)