| a) WARM UP:
Between posts 1 and 2:
- side shuffle there and back
- lunges with twist there
- inch worm back
- duck walk there (heels down, chests up)
- crab walk back (fingers forward, hips up)
Then w/an empty bar:
- 5 strict Press
- 5 push Press
- 5 push jerks
- 5 split jerks
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b) STRENGTH/SKILL:
- Split Jerks – 5 sets x 3 reps @ 72.5% of max split jerk
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c) METCON:
- 21 power cleans (125/85)
- 200m run
- 15 hang power cleans
- 400m row
- 9 squat cleans
- 800m run
- 9 squat cleans
- 400m row
- 15 hang power cleans
- 200m run
- 21 power cleans
Time cap: 25 mins
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d) RECOMMENDED MOBILITY:
- Calves/achilles – stretch and roll
- lats/delts – roll
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