07.10.2019

WARM-UP

1) Candlestick to Pistol Squat

2) Shrimp Squats & Pistol Modifications

3) Clean & Jerk Bar Warm-Up

ACTIVE MOBILITY A

1) Tricep & Pec Smash

2) Banded Front Rack Stretch

STRENGTH: Clean & Jerk, work up to HS, 10-minute EMOM with working weight of the day

ACTIVE MOBILITY B

1) Anterior Shin & Calf Smash

2) Banded Anterior Ankle Mobilization

WOD: Perform 3 rounds of the following for time:

- 30 Pistol Squats (15 R/L)

- 10 Clean & Jerks (155/115)

COOL DOWN

1) 200m Recovery Walk following WOD

2) Core Work: Weighted Side Plank w/Hip Hike, 20 reps R/L for 3-4 sets 3) Foam Roll (10 passes per area)

4) V Stretch, 2-3 minutes