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WARM-UP
1) Assault Bike, 2-minutes forward/backward
2) Clean & Jerk Bar Warm-Up
3) Quad & Adductor Barbell Smash
ACTIVE MOBILITY A
1) Hamstring Tack & Floss
2) Active V Stretch
STRENGTH: Sumo Deadlift, 10-minute EMOM
MIN 1 - 4: 4 reps @ 60/60/65/65%
MIN 5 – 8: 3 reps @ 70/70/75/75%
MIN 9 – 10: 2 reps @ 80/80%
ACTIVE MOBILITY B
1) 1st Rib & Trap Mobilization
2) Front Rack Stretch
WOD: Perform the following sequence for 7 rounds total:
- 30s ME reps, Power Clean & Jerk (135/95)
- 30s, REST
- 30s ME calories, Ski Erg or Assault Bike
- 30s, REST
COOL DOWN
1) 200m Recovery Walk following WOD
2) Core Work: Barbell Cauldrons, 15 reps R/L for 3-4 sets 3) Foam Roll (10 passes per area)
4) V Stretch, 2-3 minutes