Warm Up:
– 400m jog
Activation/Mobility:
2 Rounds
– Inchworm + Inv. Toe Touch
– Reverse Lunge w/Twist
– Backward Reach Run
– Runners Lunge
– A Skip
PreHab/ Explosive:
1a.) Wtd. Glute Bridge w/ Abduction 2 x 15
1b.) Broad Jump 2 x 5
1c.) MB Push Press (hand Release) 2 x 5
Strength:
– Strict Press: 3 x 70%
3 x 80%
3 x 90%
WOD:
7 Minute AMRAP:
– 7 Clean 135/95
– 7 Push Jerk 135/95
– 7 T2B
Post:
– Inverted Row (fat grip): 3 x 8 – 10
Recovery:
– Fab Four
– Super Stretch