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07.31.2020

WARM-UP

1) Bike 2-minutes

2) Banded Pull Overs

3) Clean Footwork

4) Clean & Jerk Bar Warm-Up

STRENGTH: Squat Clean & Jerk (1+1)X3 reps x 4-6 sets

ACTIVE MOBILITY

1) Lat Smash & T-Spine Extensions

2) Front Rack Stretch

3) Glute & Hip Flexor Smash

4) Frog & Couch Stretch

WOD: Perform the following for total time:

15 – 10 – 5 reps of….

  • Power Cleans (135/95)

  • Burpee Box Jump Overs

**REST 2-minutes**

30 – 20 – 10 reps of ….

  • Calories on Bike

  • Wall Balls (20/14)

COOL DOWN

1) 200m Recovery Walk

2) V Stretch (2-3 minutes relaxed hold)

3) Extra Core: Back Extensions,15 reps x 3-4 sets

4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)