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11.03.2020

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)