Pre-Class: Vibe Plate stand x 1:00, Roll IT/ Lat
Warm-Up:
– 500m Row
Dynamic Flex:
– Side Lying Internal/External Rotations
– Prone Straight Leg Raise
– Prone Knee Hug w/ SL glute bridge x 10E
– Inchworm w/ Push Up & Pike Hold
– In Rig: Leg Swing/ Hip Gate/ Hurdler
PreHab:
– Bird Dog
– Cuban Press
Prep: 2 Rounds
– Quad Series
– Jerk progression
MetCon:
15 minutes
– 10 squat clean & jerks @ 135/85 (scaled 95/55)
– 15 burpees over bar
– 8 squat clean & jerks @ 185/115 (scaled 115/75)
– 15 burpees over bar
– 6 squat clean & jerks @ 225/145 (scaled 135/95)
– 15 burpees over bar
– 4 squat clean & jerks @ 275/175 (scaled 155/115)
– 15 burpees over bar
– 2 squat clean & jerks @ 305/200 (scaled 175/125)
– 15 burpees over bar
– MAX squat clean & jerks @ 315/205 (scaled 185/130)
*Power Clean + Front Squat & any variation of shoulder to overhead is allowed*
Recovery:
– Fab Four
– Puppy
– Wall Calf
BONUS (required by all NLA Athletes): Single Leg RDL: 4 x 8E