Warm Up/ Activation/ Mobility (x2)
1a.) 200 Meter jog
1b.) Mega Lunge
1c.) A Skip
1d.) B Skip
1e.) Speed Ladder Drills x2
Prep:
1.) Hang Power Clean: 3r + 1r x 3s @60-70%
Olympic:
1.) Clean: 2r @ 70%
2r x 3s @80%
2.) Clean Pull From Below the Knee: 3r x 3s @90%
3.) Jerk: 2r x 4s @ 80%
WOD/Conditioning:
2 x 400m/Rest = 2:30
4 x 200m/Rest = 1:45
6 x 100m/Rest = 1:00
Recovery:
– Lax Ball Glute
– Banded Ham/ Hip
– Couch Stretch
– Piriformis Stretch