04.22.2019

WARM-UP

1) 250m Row + Junkyard Dog Partner Warm-Up

2) Footwork for Clean & Jerk

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

- Hip Clean Jump, NO Shrug

- Strict Hip Clean High Pull + Hip Clean HP

- Hip Muscle Clean + Front Squat

- Hip Power Clean + Front Squat + OH Press

- Hip Clean + Push Press

- Hang Clean + Power Jerk

4) High Glute Smash + Spider/Glute Stretch

STRENGTH: Clean & Jerk, 1RM of the day in 6-8 sets

ACTIVE MOBILITY

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

2) Front Rack, Pec & Lat Stretch

3) Barbell Hamstring, Quad & Hip Flexor Smash

4) Posterior Chain Floss & Banded Hip Extension

WOD: Perform two rounds of the following 7-minute AMRAP; 2-minutes rest between rounds:

- 4 Squat Cleans (155/105)

- 3 Power Jerks (155/105)

- 2 Rope Climb’s

COOL DOWN

1) Recovery Walk, 100-200m following WOD

2) Core Work: Med Ball Leg Lifts, 10-15 reps for 3-4 sets

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

4) Frog Stretch