JACK
Warm-up:
Row or Bike 5 min.
Dynamic Stretch
Run Through the Clean Turnover Drills 5 times
3 Rack Delivery > 3 Tall Muscle Clean > 3 Tall Clean
Start with a light bar and work up.
Strength:
Squat Clean
(4)5
Build to your 80% 1RM
WOD: THE WOBBLE
5 Rounds for time:
3 Clusters 95/65
3 Rack Step ups 16/16
2 Clusters
2 Rack Step ups
1 Cluster
1 Rack Step up
50 Double Unders
Icing:
Deadhang 2 min. and Seated Forward Fold 2 min. ES