Warm Up/ Activation/ Mobility:
30 jumping Jacks + 10 Air Squats + 20 Mtn. Climber x 2
2 Rounds of:
– Lateral Lunge
– Lateral Skip
– “Snapioca”
– Inverted Toe Touch
– “Drum Major” (Straight Leg Run)
Olympic Technique/ Prep/ Core:
1a.) 3 Positon Clean Dead Lift + Hang Power Clean: 3 x 2 + 1
1b.) Single Arm KB Swing 3 x 12E
Olympic:
– Power Clean: 3r x 3s @ 70%
2r x 2s @ 80%
WOD:
5 Sets of:
– 2 Min. – 300m Row + Max Effort Push Ups in remaining time
– Rest 2 min
Accessory:
– “Skull Crusher” 2 x 12
Recovery:
– Banded Lat
– Pec Minor
– Wall Calf