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Mobility:
Banded Front Rack Stretch x 1 minute/Side
Overhead Banded Stretch x 1 minute
Shoulder Pass Throughs x 10 reps

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Crab Walk x 25ft
Scap Push Up + T-Twist x 10 Alt reps
Bear Crawl x 25ft

Warm Up:

EMOM x 5 minutes
4 Push Ups
20 Mnt Climbers
Plank Hold to 45 seconds

Technique & Review:

Push Jerk
– Shoulder Press x 5 reps
– Push Press x 5 reps
– Push Jerk x 5 reps

Every 2 minutes x 3 sets
Push Jerk
*Set 1 x 7 reps @ Light
*Set 2 x 5 reps @ Moderate
*Set 3 x 3 reps @ Heavy Moderate

WOD

Every 3 minutes x 7 sets
Push Jerk x 5 reps

* Sets 1-5 Build to a Heavy Set of 5 reps for the Day.
* Sets 6-7 drop down to 50% of your Heaviest set of 5 and perform
2 sets of 10 Push Press

– Choose a weight based off your 1RM (65-75%) and work across in sets 1-5
for 5 reps and then drop down to 50% for 2 sets of 10 Push Press.
– Choose a lighter load today which will allow you to
focus on perfect movement pattern and quality of the lift.

Successory Work: (2-3 sets of)
Strict Pull Ups x 8-10 reps (CTB if able)
Into…
Push Up x 10-15 reps (Ring Push Ups if able)
Into…
Plank Plate Slides x 20 Alt reps
– Rest 60 to 90 seconds b/t sets –

Mobility:
Front Rack x 1minute/Side
Couch Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Movement Prep:
Quad T-Spine Opener x 5 reps/Side
Hip Opener/Closers x 5 reps/Side
Cossack Squat x 10 Alt reps
Deadbug x 5 reps/Side

Warm Up:

AMRAP in 3 minutes
20 Mnt Climbers
3 Broad Jumps
5 Drop Squats
7 V-Ups

Technique & Review:

Power Clean
– Burgener Warm Up
– High Hang Power Clean x 3 reps
– Hang Power Clean x 3 reps
– Power Clean x 3 reps

3 sets to Build to Workout Weight
100m Jog
3 Power Cleans
– Rest 60 seconds b/t sets –

WOD

4 rounds for time
400m run
10 Power Cleans (185/135)

*Pack
4 rounds for time:
400m run
10 Power Cleans (135-155/95-105)
*Pup
3 rounds for time:
400m run
10 Power Cleans (95-115/65-85)

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Hamstring Floss x 1 minute/Side

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Inch Worm + Push Up x 5 reps
Cat Camel x 10 reps
Samson + T-Spine Opener x 10 Alt reps

Warm Up:

AMRAP in 5 minutes
“A” 200m Jog
“B” AMRAP of:
3 Push Ups
5 V- Ups
7 Hollow Rocks

Technique & Review:

Push Press
– Shoulder Press x 5 reps
– Pause Push Press x 5 reps
– Push Press x 5 TnG reps

TTB
– Scap Push Ups x 10 reps
– Beat Swings x 10 reps
– Beat Swing + Knee Tuck x 5 reps
– TTB x 3-5 reps

3 sets to Build to Workout Weight
Push Press x 5-7 reps
TTB x 3-5 reps
– Rest 90 seconds b/t sets –

WOD

For Time:
27.21.15.9
Push Press (115/85)
TTB

*Pack
21.15.12.9
Push Press (95/65)
TTB
*Pack
21.15.9.6
Push Press (75/55)
Knees to Chest

Mobility:
Coach Led Hip Mobility

Movement Prep:
Cat Camel x 10 reps
Deadbug x 5 reps/Side
Russian Squats x 10 reps
Low Bear Crawl x 25ft

Warm Up:

Rolling
– Best of 5
– 5 Wall Balls + 1 Cartwheel if you are +/- Rx distance

WOD

A. Every 2 minutes x 3 sets
Back Squat
*Set 1 x 10 reps @ Light
*Set 2 x 5 reps @ Moderate
*Set 3 x 3 reps @ Heavy Moderate

B. Every 3 minutes x 7 sets
Back Squat x 5 reps

* Sets 1-5 Build to a Heavy Set of 5 reps for the Day.
* Sets 6-7 drop down to 50% of your Heaviest set of 5 and perform 2 sets of 10 reps

*Choose a weight based off your 1RM (65-75%) and work across in sets 1-5
for 5 reps and then drop down to 50% for 2 sets of 10 reps.
*Choose a lighter load today which will allow you to
focus on perfect movement pattern and quality of the lift.

C. 1 set of:
25 Med Ball Sit Ups
(R) Single Arm Farmer Carry x 100m
(L) SIngle Arm Farmer Carry x 100m
25 Med Ball Sit Ups