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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