02.01.2019

WARM-UP

1) Dynamic Running Warm-Up, 5-minutes

2) Clean & Jerk Bar Warm-Up (5 reps each)

- Hip Clean Jump, NO Shrug

- Hip Clean High Pull

- Hip Muscle Clean + Strict OH Press

- Hip Power Clean into FS

- Hip Clean + Push Press

- Hip Clean + Power Jerk

3) Barbell Pec Smash w/Rear Delt Tack & Floss

4) Front Rack Stretch

STRENGTH: Clean & Jerk, 5RM of the day in 4-6 sets

ACTIVE MOBILITY

1) PVC Pipe 1st Rib & Trap Mob.

2) T-Spine Extensions

3) Hip Flexor, Quad/Tear Drop Smash

4) Frog + Couch Stretch

WOD: Perform a 15-minute AMRAP with the following:

- 3 Squat Cleans @ 65% of 5RM of the day

- 200m Run

- 6 Jerks @ 65% of 5RM of the day

- 200m Run

- 9 Toes to Bar

COOL DOWN

1) 100m Recovery Walk (immediately following WOD)

2) CORE WORK: Tripod Headstand Leg Lifts, 6-8 reps 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: Plantar Surface Smash + Single-Leg Hamstring Stretch w/Post