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Mobility:
Banded Front Rack x 1 minute/Side
Overhead Banded Stretch x 1 minute/Side

Movement Prep:
Scap Push Up + T-Twist x 10 Alt reps
Samson Stretch x 10 Alt reps
Hip Opener/Closer x 5 reps
Banded Pull Aparts x 20 reps

Warm Up:

AMRAP in 4 minutes
10 KB Swings
5 KB Push Press (R)
10 Goblet Squats
5 KB Push Press (L)

Technique & Lift:

Hang Power Clean
– Burgener Warm Up
– High Hang Power Clean x 5
– Hang Power Clean x 5

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

A. 5 minutes to complete 3 sets of:
High Hang Power Clean + Hang Power Clean + Push Jerk

*Keep this weight light to primer your positioning
before the working sets.

B. Every 2 minutes x 6 sets
Hang Power Clean & Jerk x 5 reps
*Build to a Heavy set of 5 reps for the Day.

C. For time:
75 Dbl-Unders
25 Push Ups
50 Sit Ups
50 Dbl-Unders
20 Push Ups
40 Sit Ups
25 Dbl-Unders
15 Push Ups
30 Sit Ups

*L2

50 Dbl-Unders
20 Push Ups
40 Sit Ups
40 Dbl-Unders
15 Push Ups
30 Sit Ups
30 Dbl-Unders
10 Push Ups
20 Sit Ups

*L1

35 Dbl-Unders
15 Knee Push Ups
30 Sit Ups
25 Dbl-Unders
12 Push Ups
20 Sit Ups
15 Dbl-Unders
9 Push Ups
10 Sit Ups

Mobility:
Lying Pec Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side

Movement Prep:
T-Twist x 10 Alt reps
Kneeling Adductor Stretch x 10 reps/Leg
Inchworm + Push Up x 5 reps
Knee Tuck + Samson x 10 Alt reps

Warm Up:

AMRAP in 5 minutes
“A” – Row
“B” – 1 round of:
10 Beat Swings
8 Box Step Ups
6 Jump Squats

Technique & Review:

In 8 minutes complete 2 sets
5 TTB
3 BBJO
7 KB Swings
3 BBJO
5 Cal Row
– Rest as needed b/t sets –

WOD

For Time:
50 TTB
25 Burpee Box Jump Overs (24/20″)
50 KB Swings (24/16kg)
25 Burpee Box Jump Overs
50 Cal Row

Cool Down

– Row or 2 Bike x 2 minutes
– Banded Lat Stretch x 1 minute/Side
– Couch Stretch x 1 minute/Side

Mobility:
Couch Stretch x 1 minute/Side
Overhead Banded Stretch x 1 minute/Side

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Quad T-Spine Opener x 10 reps/Side
Hip Opener/Closer x 5 reps
Kneeling to Stand x 10 Alt reps

Warm Up:

AMRAP in 4 minutes
10 Plate GTOH
20 Plate Hops
10 Ring Rows
20 Mnt Climbers

Technique & Lift:

Hang Power Snatch
– Burgener Warm Up
– High Hang Power Snatch x 5
– Hang Power Snatch x 5

A. 5 minutes to complete 3 sets of:
2 High Hang Power Snatch + 2 Hang Power Snatch

*Keep this weight light to primer your positioning
before the working sets.

B. Every 2 minutes x 6 sets
Hang Power Snatch x 5 reps
*Build to a Heavy set of 5 reps for the Day.

C. EMOM x 12 minutes
Min 1: Wall Balls x 20 reps
Min 2: Pull Ups x 15 reps

*L2 & L1

EMOM x 12 minutes
Min 1: Wall Balls x 10-15 reps
Min 2: Pull Ups x 10 reps

* Scale weight of Ball and to Banded Pull ups if needed.

Mobility:
Pigeon Stretch x 1 minute/Side
Lying Banded Hamstring Floss x 1 minute/Side

Movement Prep:
2 sets of:
Banded Lateral Walk x 25ft R/L
Banded FWD & BWD Walk x 25ft
Banded Glute Bridge x 15 reps
Banded Deadbug x 5 reps/Leg

Warm Up:

AMRAP in 4 minutes
A – Skip
B -1 round
5 Push Ups
10 Alt T-Twists
5 Single Arm KB Swings/Arm

Technique & Review:

Deadlift
– Good Mornings
– RDL

10 minutes to complete 3 sets of:
3 Deadlifts
4 Burpees Over the Bar
10-20 Dbl-Unders
– Rest as neeeded b/t sets –

WOD

For time:
3 rounds
4 Deadlifts (275/195)
12 Burpees Over the Bar
– 100 Dbl-Unders –
3 rounds
4 Deadlifts
12 Burpees Over the Bar
– 100 Dbl-Unders –

*Comp
Deadlift (315/225)

*L2

3 rounds
4 Deadlifts (225/135)
12 Burpees Over the Bar
– 75 Dbl-Unders –
3 rounds
4 Deadlifts
12 Burpees Over the Bar
– 75 Dbl-Unders –

*L1

3 rounds
4 Deadlifts (135-185/95-135)
8 Burpees Over the Bar
– 50 Dbl-Unders or 200 Skips –
3 rounds
4 Deadlifts
8 Burpees Over the Bar
– 50 Dbl-Unders or 200 Skips –