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WARM-UP
1) Tabata Bike
2) Bird Dog Variations
3) Clean Footwork
4) Clean & Jerk Bar Warm-Up
STRENGTH: Clean + Front Squat + Jerk (1+2+1)X2 reps, 4-6 sets
ACTIVE MOBILITY
1) Barbell Pec Smash with Rear Delt Tack & Floss
2) Front Rack Stretch
3) Hip Flexor Smash
4) Frog & Couch Stretch
WOD: Perform the following every 2-minutes until failure:
14/10 calorie Row
2 Clusters (135/95, scaled weight 95/65) +2 reps each round
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Back Extensions with Row, 15 reps x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)