02.11.2019

WARM-UP

1) Barbell Pull-Over Series, 10 reps

2) Banded Pull-Apart’s, 10 reps

3) Barbell Jerk Warm-Up (5 reps each)

- Strict OH Press

- Jerk Dip Squat

- Push Press

- BH Jerk Under

- Power Jerk

4) 1st Rib & Trap Mob.

STRENGTH: Power Jerk, 3RM of the day

ACTIVE MOBILITY

1) T-Spine & Lat Smash

2) Banded Trap Stretch

3) Banded Elbow Bulley

4) Hamstring Tack & Floss

WOD: Perform the following for time:

- 1000m Row buy-in

Then 5 rounds of dumbbell DT:

- 12 Dumbbell Deadlifts (55/35)

- 9 Dumbbell Hang Power Cleans (55/35)

- 6 Dumbbell Jerks (55/35)

- 1000m Row buy-in

COOL DOWN

1) 100m Recovery Walk (immediately following WOD)

2) CORE WORK: Weighted GHD Sit-Up’s, 15 x 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: Frog Stretch