No tags yet.
WARM-UP
1) 250m Ski + 250m Row
2) Plate Pull Overs
3) Plate Hamstring Curls & Sliding Plate Lunges
4) Power Clean Bar Warm-Up
SKILL: Pistols
ACTIVE MOBILITY
1) Calf & Shin Smash
2) Anterior Ankle Mobilization
3) Hip Flexor Smash & Couch Stretch
4) T-Spine Extensions & Front Rack Stretch
WOD: Perform a 20-minute AMRAP using the following:
20 Alternating Pistols (10 R/L)
10 Toes to Bar (RX+ Strict Toes to Bar)
5 Hang Power Cleans (135/95, RX+ 165/115)
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: GHD Hamstring Curls, 12 reps x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)