WARM-UP
1) 200m Jog
2) Horizontal Shrugs, 10 reps + Negative Inverted Rows, 5 reps
3) Power Clean Warm-Up
4) Barbell Pec Smash
STRENGTH A: Weighted Inverted Rows, (20s On/20s Off, 8X’s)
ACTIVE MOBILITY
1) Scap Scrub
2) Lat Smash
STRENGTH B: Chin to Bar Pull-Up Hold, Tabata Style (20s On/10s Off, 8X’s)
ACTIVE MOBILITY
3) Calf Smash
4) Calf/Hamstring Stretch
WOD: Perform 4 rounds of the following for time:
400m Run
10 Power Cleans (135/95)
15 Ring Push-Ups
COOL DOWN
1) 100-200m Recovery Walk
2) Core Work: Banded Dragon Leg Lifts, 8 x 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)