04.29.2020

WARM-UP

1) Dynamic Running Warm-Up, 3-5 minutes

2) Med Ball Clean Progression

3) Clean Footwork

4) Clean Bar Warm-up

STRENGTH: Hang Power Clean + Hang Squat Clean (AK) (1+1) X3 reps x 2 sets, (1+1) X2 reps x 2 sets, (1+1) X2 sets (ascending weight)

ACTIVE MOBILITY

1) Front Rack Stretch

2) Double Lacrosse Ball Quad & Hip Flexor Smash

3) Couch & Frog Stretch

4) Banded Hamstring & Calf Stretch

WOD: Perform the following for time:

• 200m Run

• 10 Med Ball Cleans (20/14)

• 400m Run

• 20 Med Ball Cleans

• 800m Run

• 40 Med Ball Cleans

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: KB Half Get-Up, 8-10 reps R/L x 3-4 sets

4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)