Warmup
Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Warmup or Banded 7’s
-into-
3 sets: (PVC or Empty bar)
10 Jumping Split Lunges
5 Shoulder Press
4 Pressing Split Jerks
3 Split Jerk Presses (Receiving Position)
Strength
Split Jerk 1x1
10-15 min of practice
WOD
Freedom (RX'd)
4 rounds
10 Right Arm Dumbbell Cleans (70/50)
10 Left Arm Dumbbell Cleans (70/50)
20 Box Jump Overs (24/20)
(KB conv: DB 32.5/22.5)
Mobility
1 min lying 90/90 hip stretch (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)