02.06.2019

WARM-UP

1) Weighted Bird Dog w/2s Pause, 10 reps R/L

2) Hamstring Curls w/Plates, 10 reps

3) Bar Warm-Up (5 reps each)

- Hip Clean Jump, NO Shrug

- Hip Clean High Pull (strict & with legs)

- Hip Muscle Clean

- Drop Cleans (toes, elbows initiate movement)

- Hip Power Clean

4) Pec Smash + Rear Delt Tack & Floss

STRENGTH: Power Clean, 5RM of the day

ACTIVE MOBILITY

1) Front Rack Stretch

2) Barbell Quad & Adductor Smash

3) Olympic Wall Squat

4) Couch Stretch

PARTNER WOD: Perform the following for time:

Partner 1 Rows 300m, while Partner 2 chips away at the following exercises:

- 100 KB Push Back Lunges – Rack Style (53/35, 50 R/L)

- 150 KB One Arm Push Press (53/35, 75 R/L)

- 200 American KB Swings (53/35)

**SCORE is total time + total distance accumulated

COOL DOWN

1) 100m Recovery Walk (immediately following WOD)

2) CORE WORK: Ring Support Hold w/Knee Tucks, 10-15 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: Puppy Pose or Frog Stretch