WARM-UP
1) 500m Row
2) Tall Plank to Pillar
3) Single Leg RDL
4) Clean Footwork
5) Front Rack Stretch
SKILL: Power Clean & Jerk
ACTIVE MOBILITY
1) Hamstring Tack & Floss
2) Adductor & Quad SMash
3) Banded Hip Extension
4) Lat Smash & T-Spine Extensions
WOD: Perform a 9min AMRAP with the following:
15 AbMat Sit-Ups
10 Heavy Russian KB Swings (70/45)
5 Power Clean & Jerks (135/95)
Immediately follow with a 3-minute AMRAP: ME reps Burpees
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Side Plank with Lat Raise, 15 reps R/L x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)