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12.08.2020

WARM-UP

1) 250m Ski

2) Crawling Warm-Up

3) Power Clean Bar Warm-Up

4) Barbell Trap Smash

ACTIVE MOBILITY

1) Lat Smash

2) Front Rack Stretch

3) Forearm Smash

4) Glute Stretch

WOD: Perform the following for time:

  • 10 Rope Climbs (RX+ No jump up)

  • 30 Power Cleans (135/95, RX+155/105)

  • 50 HSPU (RX+ Deficit HSPU)

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: One Arm Banded Plank Row, 10 reps R/L x 3-4 sets

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