12.15.2020

WARM-UP

1) 500m Row

2) Hollow Body Hold & Ring Dip Support Hold

3) Negative Ring Dips

4) Deadlift & Power Clean Bar Warm-Up

ACTIVE MOBILITY

1) Hamstring Tack & Floss

2) Single Leg Hamstring Stretch

3) Pec Smash

4) Banded Elbow Bulley

WOD: Perform the following for time:

3 rounds of….

• 10 Deadlifts (245/165)

• 10 Bar Facing Burpees

**REST 2-minutes**

Then do 15 – 12 – 9 reps of….

• Ring Dips

• Hang Power Cleans (95/65, RX+ 135/95)

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Barbell Roll Outs, 10 reps x 3-4 sets

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