Warm-up:
Squat Prep x 15 each side
Squat Therapy x 5 min
Skill:
Squat Clean
Strength:
Squat Clean
3-3-2-2-1-1-1
-or-
Front Squat
3-3-3-3-3-3-3
Competitors:
Active Recovery Protocol:
The Flush:
Flush the waste stored in muscle fiber and fascia.
20-40 Minutes light conversation pace jog / row / hike
Mobility:
10-15m Mobility on painful or restricted area, choose one joint and work on it for a month without changing.
Use Bands, LAX Ball, Voodoo Flossing, Turkish Get-ups
ROMWOD:
20:00-40:00 ROMWOD – there is nothing to add, just do it.
Add this routine and your gains will skyrocket.