Warm-Up:
250m Row Every 2 minutes
Dynamic Flex:
– Knee Hug to Super Lunge
– Reverse Lunge w/ Twist
– Lateral Lunge
– Russian March
– Snatch to Clean Grip OHS
PreHab:
1a.) I, Y, T: 2 x 12E
1b.) Quadruped Hip Rotations: 2 x 5E
Technique Primer/ Warm Up:
5 Min build to 75% Clean & Jerk
– Mix in 3 x 3 Squat Jumps during 5 min
Olympic:
10 EMOM:
– 2 Clean & 1 Jerk @ 80%
PLUS +
10 Min EMOM
– 1 Clean + 6 Push Press @ 75-80%
PARTNER WOD:
7 Rounds of
– 5 Deadlifts @65-70% of 1RM from 10.5.15
– 5 C2B Pull Ups
Accessory (If Time)
– Banded Good Mornings: 2 x 25
Recovery:
– Roll Out Glute/ T-Spine
– Banded AIS