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)