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WARM-UP
1) 500m Row
2) KB Side Plank with Row
3) KB Bottom’s Up Press & Carry
4) Clean & Jerk Bar Warm-Up
STRENGTH: Squat Clean & Jerk, 3RM of day x 4-6 sets
ACTIVE MOBILITY
1) Rear Delt & Pec Smash
2) Front Rack Stretch
3) Hip Flexor & Quad Smash
4) Banded Hip Extension Stretch
WOD: Perform the following for time:
21 – 15 – 9 reps of.…
Calorie Row
Barbell Push Back Lunge (95/65)
**REST 60s
12 – 9 – 6 reps of….
Calorie Row
Toes to Bar
**REST 60s
9 – 6 – 3 reps of….
Calorie Row
Barbell Push Back Lunges
Toes to Bar
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Barbell Back Extensions, 15 reps x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)