WARM UP
Coach Stretch
T-Spine Mobility
2 RDS
8 R-KB swings
6 Hollow Swings + 3 K2C
4 L/R KB Shoulder Press
6 Supermans
100m Run
Skill / Strength
4 Sets (Complex)
1 Jerk Dip + 2 Push Jerk + 1 Split Jerk
*Focus on footwork, starting/landing positions
Superset:
12 Alt. Goblet Cossack Squat
WOD
3 RDS
400m Run
20 T2B
20 DB Hang Clean & Jerk, 50/35#
TC: 18 Mins
Post WOD Accessory
50 High to Low Planks
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