11.08.2018

WARM-UP

1) Barbell Clean & OH Press Warm-Up (5 reps each)

- Clean Jump NO Shrug

- Strict Hip Clean High Pull + Hip Clean High Pull

- Strict Hip Muscle Clean + Hip Muscle Clean

- Hip Muscle Cleans + Press

- Tempo Strict OH Press (5s up/2s lock-out/5s down)

- Hip Power Clean to Presses

2) Barbell Pec Smash with Rear Delt Tack & Floss

3) Banded Front Rack Stretch

4) Crawling warm-ups + Running warm ups

STRENGTH: Hip Muscle Clean to OH Press, 10 reps + 100m Sprint + 100m Jog – 4 sets

ACTIVE MOBILITY (90s per area)

1) Hamstring Tack and Floss + Glute Smash

2) Banded Hamstring Stretch

3) Banded pull apart + Pec Stretch

4) Couch and Frog

WOD: Perform a 12-minute AMRAP of the following:

- 3 Deadlifts (315/205 or 85% of 1RM)

- 6 Ring Dips

COOL DOWN

1) 100m Walk

2) Foam Roll (10 passes per area)

3) Core Work: Skin the cats 30 reps