04.04.2019

WARM-UP

1) Ski Erg, 250m & Bike 400m

2) Clean & Jerk Foot Work

- Power Drop Squats

- Power Drop Squat + Squat

- Drop Squat

3) Barbell Clean & Jerk Warm-Up (5 reps)

- Hip Clean Jump, NO Shrug

- Hip Clean High Pull

- Clean Rack Delivery Drill (strict hip muscle clean)

- Hip Power Clean + FS

- Push Press + Power Jerk

4) Lat/Rear Delt Tack & Floss

STRENGTH: Power Clean + Hang Clean + Power Jerk (1+1+1) X3 reps for 5 sets @ 70-75%

ACTIVE MOBILITY

1) Front Rack Stretch

2) Hip Flexor & Couch Stretch

3) Frog Stretch

4) Calf Smash & Calf Stretch

WOD: Perform 3 rounds of the following for ME reps:

- Thrusters, ME reps 60s (95/65)

- Power Cleans, ME reps 60s (95/65)

- Box Jump Over’s, ME reps 60s (24/20”)

- Ring Dips, ME reps 60s (95/65)

- Assault Bike, ME calories 60s

**REST 1-minute between rounds

COOL DOWN

1) Recovery Walk, 100-200m following WOD

2) Core Work: Barbell Roll Out, 6-8 reps for 3-4 sets

3) Foam Roll & Soft Tissue Work, 3-5 minutes

4) Single Leg Hamstring Stretch