08.01.2019
- Natalie Holovach-Sisk
- Jul 31, 2019
- 1 min read
WARM-UP
1) 250m Ski + 250m Row
2) Mini Band Glute Warm-Up
3) Clean & Jerk Bar Warm-Up
ACTIVE MOBILITY
1) Barbell Pec Smash w/Rear Delt Tack & Floss
2) Banded Front Rack Stretch
STRENGTH: Clean & Jerk, work up to a HS & do a 10-minute EMOM, 1-3 reps
ACTIVE MOBILITY
3) High Glute Smash
4) Frog & Couch Stretch
WOD: Perform 3 rounds of the following sequence for max reps:
- Power Clean for 30s, REST 30s
- Power Clean for 25s, REST 35s
- Power Clean for 20s, REST 40s
- Power Clean for 15s, REST 45s
- Power Clean for 10s, REST 50s
COOL DOWN
1) 200m Recovery Walk following WOD
2) Core Work: Reverse Hyper’s, 12-15 reps for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch, 2-3 minutes