WOD
Mobility
Foam Roll: T-Spine, Lats, Glutes, Quads
Child’s Pose
Cat Cow Stretch
Down Down/Cobra Stretch
Primer
2 Sets
6 Swimmer’s Stretch
10sec Chin-up Hold (top) + 10sec Chin-up Hang (bottom)
10 Banded Victory Raises
Strength
Push Jerk or Split Jerk: Build to a heavy, but perfect, 1RM.
Conditioning
For Time:
10-8-6-4-2
Power Clean + Hang Squat Clean + Shoulder to Overhead
*200m Run at the start of each Round
Weight: (95/65) | (135/95)
PC + HSC + S2O = 1 rep