07.17.2020

WARM-UP

1) Tabata Bike

2) Bird Dog Variations

3) Clean Footwork

4) Clean & Jerk Bar Warm-Up

STRENGTH: Clean + Front Squat + Jerk (1+2+1)X2 reps, 4-6 sets

ACTIVE MOBILITY

1) Barbell Pec Smash with Rear Delt Tack & Floss

2) Front Rack Stretch

3) Hip Flexor Smash

4) Frog & Couch Stretch

WOD: Perform the following every 2-minutes until failure:

• 14/10 calorie Row

• 2 Clusters (135/95, scaled weight 95/65) +2 reps each round

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Back Extensions with Row, 15 reps x 3-4 sets

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