WOD Monday 01.20.2020

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

Movement Prep:
Samson + T-Spine Opener x 10 Alt reps
Hip Opener/Closers x 5 reps/Side
Russian Squats x 10 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. 5-7 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
Clean & Jerk x 3 reps
*Sets 1-2 @ 70% of 1RM C&J
*Sets 3-4 @ 75%
*Sets 5-6 @ 80%

C. Complete
Hollow Banded Pull Aparts x 50 reps
DB Floor Press x 30 reps
Single Arm DB or KB OH Walking Lunge x 100ft
*50ft Right Arm, 50ft Left Arm.