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Mobility:
Overhead Banded Stretch x 1 minute/Side
Partner T-Spine Opener

Movement Prep:
Samson + T-Spine Opener x 5 reps/Side
Russian Squats x 10 reps
Scap Push Up x 10 reps
Bird dog x 5 reps/Side

Warm Up:

AMRAP in 5 minutes
Partner “A” – Rows or Bikes
Partner “B” – 2 rounds
20 Jumping Jacks
10 Hollow Rocks
5 Single Arm Press/Side

Technique & Review:

Push Press
– Strict Press
– Pause Push Press
– Push Press

A. Every 2:30 minutes x 6 sets
Push Press
*Set 1 x 6 reps @ 50%
*Set 2 x 5 reps @ 60%
*Set 3 x 4 reps @ 65-70%
*Sets 5-6 x 3 reps @ 70-75%

B. Power Snatch
– Burgener Warm Up
– High Hang Power Snatch x 5
– Hang Power Snatch x 5
– 2 sets to build to workout weight x 3-5 reps

WOD

3 x 2 minute AMRAP
6 Push Ups
9 Hang Power Snatch (95/65)
12 Squats
– Rest 90 seconds b/t sets –

*Pack
6 Push Ups
9 Hang Power Snatch (75/55)
12 Squats
*Pup
6 Knee Push Ups
9 Hang Power Snatch (65/45)
12 Squats

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Kneeling Hip Flexor Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Movement Prep:
Coach Led Hip Mobility

Warm Up:

EMOM x 4 minutes
Wall Ball x 7 reps
Push Up x 5 reps

Technique & Review:

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

Ring Dips
– Ring Support x 5-10 seconds
– Dip Support x 5-10 seconds
– Dip Lowers x 3 reps
– Ring Dip x 3-5 reps

WOD

3 rounds for time:
15 Squat Cleans (135/95)
15 Ring Dips

*Pack
3 rounds for time:
15 Squat Cleans (115/85)
10 Ring Dips
*Pup
3 rounds for time:
10 Squat Cleans (95/65)
10 Banded Ring Dips or P-Bar Dips

POST WOD

3 sets of:
(R) Arm DB Floor Press x 6-8 reps
(L) Arm DB Floor Press
Banded Pull Apart x 15 reps
Banded Tricep Push Downs x MAX Reps
– Rest 90 seconds –

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

Movement Prep:
Samson x 25ft
T-Twist x 10 Alt rep
V-Step x 25ft
Inch Worm + Push Up x 5 reps

Warm Up:

AMRAP in 4 minutes
30 Plate Hops
10 Box Step Ups
30 Mnt Climbers
10 Hollow Rocks

Technique & Review:

– KB Snatch
2 sets of: (Build to Workout Weight)
(R) Single Arm KB Swing x 5 reps
(L) Single Arm KB Swing x 5 reps
(R) Single Swing + High Elbow x 3 reps
(L) Single Swing + High Elbow x 3 reps
(R) KB Snatch x 3 reps
(L) KB Snatch x 3 reps
Rest 60 seconds

– KB Clean & Jerk
2 sets of: (Build to Workout Weight)
(R) Single Arm KB Swing x 5 reps
(L) Single Arm KB Swing x 5 reps
(R) Single Arm Clean x 3 reps
(L) Single Arm Clean x 3 reps
(R) KB Press + Push Press + Push Jerk
(L) KB Press + Push Press + Push Jerk
(R) KB Clean & Jerk x 3 reps
(L) KB Clean & Jerk x 3 reps
Rest 60 seconds

1 round of:
25 Dbl-Unders
6 Alt Gobelt Step Up
5 Gobelt Squat

WOD

AMRAP in 8 minutes
50 Dbl-Unders
15 Goblet Box Step Up (1.5/1pd) @24/20”
5 (R) KB Snatch
5 (L) KB Snatch

– Rest 3 minutes –

AMRAP in 8 minutes
50 Dbl-Unders
15 Goblet Squats (1.5/1pd)
5 (R) KB Clean & Jerk
5 (L) KB Clean & Jerk

*Pack
35 Dbl-Unders
12 Goblet Step Ups (45/30)
5 (R) Hang DB Snatch
5 (L) Hang DB Snatch

35 Dbl-Unders
12 Goblet Squats (45/30)
5 (R) Hang DB Clean & Jerk
5 (L) Hang DB Clean & Jerk

*Pack
25 Dbl-Unders or 30 seconds of Attempts
12 Goblet Step Ups (35/25))
5 (R) Hang DB Snatch
5 (L) Hang DB Snatch

25 Dbl-Unders or 30 seconds of Attempts
12 Goblet Squats (45/30)
5 (R) Hang DB Clean & Jerk
5 (L) Hang DB Clean & Jerk

Mobility:
Bbanded Front Rack Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side
Partner T-Spine x 30 seconds/Each

Movement Prep:
Lunge + PVC Pass Throughs x 10 Alt reps
Hip Openers x 5 reps
Hip Closers x 5 reps
Deadbug x 5 reps/Side

Warm Up:

EMOM x 6 minutes
3 Burpees
6 Jump Squats
Single Skip to 45s

Technique & Review:

– Burgener Warm Up
– Clean
– Split Jerk

Every 2 minutes x 3 sets

*Set 1 x 4 reps @ Light
*Set 2 x 3 reps @ Light-Moderate
*Set 3 x 2 reps @ Moderate-Heavy Moderate

Every 2 minutes x 6 sets
Clean & Jerk x 1 rep

– Over the course of 6 sets Build to a Heavy 1RM C&J
for the Day.
– Choose a weight based off your 1RM and work across all 6
sets with that weight (65-75%)
– Choose a lighter load today which will allow you to
focus on perfect movement pattern and quality of the
Lift.

WOD

For time:
500m row