01.22.2019

WARM-UP

1) Wall Bug, 10 reps R/L

2) T-Spine Superman’s, 10 reps w/2s pause

3) KB Bottom’s Up Press, 10 reps R/L

4) Barbell Clean & Jerk Warm-Up (5 reps each)

- Clean Jump – NO Shrug

- Hip Clean High Pull

- Hip Muscle Clean + Strict OH Press

- Hip Power Clean + Push Press

- Hang Power Clean + Hip Power Clean + Power Jerk

STRENGTH: Power Clean & Jerk, 1RM of the day

ACTIVE MOBILITY

1) T-Spine Extensions & Lat Smash

2) Banded Pec & Lat Stretch

3) Rhomboid/Trap Smash

4) Couch & Frog Stretch

WOD: Perform 150 Barbell Push-Up's for time:

**EMOM 2 Power Cleans @ 85-90% of 1RM of the day

** Start with 2 Power Cleans

COOL DOWN

1) 100m Recovery Walk (immediately following WOD)

2) CORE WORK: Banded Pallof Press, 12 reps R/L for 3-4 sets

3) Foam Roll (10 passes per area, starting with the back & working down to calfs/shins)

4) STATIC STRETCH OF THE DAY: Puppy Pose w/Wall