WOD Friday 07.19.2019

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

Movement Prep:
Cat Camel x 10 reps
Kneeling to Squat x 10 Alt reps
Russian Squats x 10 reps
Duck Walk x 25ft

Warm Up:

EMOM x 4 minutes
5 Med Ball Clean to Wall Ball
10 KB Swings

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
– Front Squat x 5 reps

2 sets to Build to Workout Load
3 Power Cleans
2 Burpees Over the Bar
3 Front Squat
– Rest 60 seconds b/t sets –

WOD

10 rounds for time:
5 Power Cleans
5 Burpees Over the Bar
5 Front Squats

*Comp – 135/95
*L3 – 115/85
*L2 – 8 rounds – 95/65
*L1 – 7 rounds @ Light Load up to 75/55