WOD Monday 01.06.2020

Mobility:
3-Pos Shoulder Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side

Movement Prep:
Samson + T-Spine Opener x 10 Alt reps
Russian Squats x 10 reps
Bear to Crab x 6 Alt reps
Crab Walk x 25ft

Warm Up:

AMRAP in 4 minutes
10 Plate GTOH
10 Ring Rows
5 Inchworm + Push Up
5 Jump Squats

Technique & Lift:

Squat Clean
– Burgener Warm Up
– High Hang Squat Clean
– Hang Squat Clean
– Squat Clean

Split Jerk
– Press
– Push Press
– Jerk Balance
– Tall Jerk
– Split Jerk

A. 10 minutes to complete 3 sets of:
3-Pos Squat Clean + Split Jerk

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

*After you have performed the 3rd Clean from the 3-Pos
perform 1 Split Jerk.

B. Every 2:30 minutes x 6 sets
Squat Clean & Split Jerk x 3 reps
*Sets 1-2 @ 65% of 1RM C&J
*Sets 3-4 @ 70%
*Sets 5-6 @ 75%

C. Complete
50 Banded Good Mornings
50 Sit Ups
100ft Single Arm KB Front Rack Walking Lunge
*50ft Right Arm, 50ft Left Arm.