Warm-Up:
– 3 laps around gym
– floor mobility
– Static Lunge – perfect positions
Dynamic Flex:
– Super Lunge + Rev. Lunge w/ twist
– Russian March
PVC/Barbell
– 5 Tall Clean & Press
– 5 Hang High Pull
– 5 Hang Clean + Front Squat
– 3 Push Press + 3 Jerk
Olympic:
1.) Clean & Jerk: 2x @65%, 2x @70%, 2 x 2 @75%, 2 x 1 @80%
WOD:
5 Rounds
2:00 AMRAP
– 3 Power Clean @ 65-75% of Clean
– 8 Front Squat
– Burpee Box Jumps in Remaining Time
– 3 Min Rest
Recovery:
– Roll Quad/ IT
– Fab Four
– 360 Shoulder
BONUS: ROLL FOOT