Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Calf and Ankle Mobility/Hip Mobility Drills
2 Minutes – Front Rack/OH Mobility and Stability Drills
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean & Jerk)
Clean Pull + Hang Clean + Clean + Jerk (6×1)
Every 2 Minutes For 10 Minutes (6 Sets) Complete Clean Pull + Hang Clean + Clean + Jerk (Build to a peak set for the day, note heaviest set)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
15 Box Jumps (24/20)
12 Push Press (95/65)
9 Toes to BarRX+ 115/75
12 Push Press (95/65)
9 Toes to BarRX+ 115/75
Buy-Out
5×15-20 GHD Sit-ups