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WOD:

1a) Warm-up – Passive:

2 minutes/side Pec Mobility Lax Ball/Foam Roller/Household Item

2 minutes/side Glute Mobility Lax Ball/Foam Roller/Household Item

Spend additional time stretching/mobilizing as needed.

1b) Warm-up – Active – 2-3 rounds of:

10 Scapula Push Ups

5 Per Side Hip Cars

10 Shoulder Plank Taps

10 Cat/Cow

For quality, not fro time.

2a) Strength/Volume Work – Tall Jerk: 5 sets of 3

Warm-up as needed. Rest 60-90 seconds between sets. Keep it light and snappy.

2b) Strength/Volume Work – 5 sets of:

2 Tempo (3-0-0) Front Squat +

2 Split Jerk w/Hold in Catch

Rest 2 minutes between sets. Build as heavy as deemed fit.

3) Met-con – AQAP:

6-5-4-3-2 minutes Run/Bike/Row/Ski

50-40-30-20-10 Abmat Sit-ups

25-20-15-10-5 Push-ups

Scale as needed.

4) Accessory – 3 rounds for Quality:

10 Banded Suitecase Deadlifts

10 Lateral Lunge With Pause In Bottom

Work through at a comfortable pace focusing on positions, activation, and range-of-motion.

5) Secondary Conditioning: 30 minute Walk/Ruck

Get outside.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Warm-up

Burn

Move

Sport