10.09.2019

WARM-UP

1) Speed Ladder, 5-minutes

2) Clean Footwork (drop squats)

3) Clean & Jerk Bar Warm-Up

4) KB Adductor Smash + Sumo Stretch

STRENGTH: Hang Squat Clean (AK) + Jerk (1+2), 1RM of the day

• Use 4-6 sets to find a 1RM of the day (start @ 55% of 1RM)

• Do 3 sets with 1RM

ACTIVE MOBILITY

1) High Glute & Hamstring Smash

2) Olympic Wall Squat w/Rotation

3) Rear Delt Tack & Floss

4) Front Rack Stretch

WOD: Perform the following for 7 rounds total:

• 30s, ME reps Hang Squat Cleans (95/65)

• 30s, REST

• 30s, ME cals Assault Bike

• 30s, REST

COOL DOWN

1) 100-200m Recovery Walk

2) Core Work: KB Gauntlet Carry for 3-4 rounds: 60ft, OH Carry + 60ft, Front Rack Carry + 60ft, Suitcase Carry

3) Foam Roll (10 passes per area)

4) V Stretch (2-3 minutes, relaxed hold)