WOD Monday 03.16.2020
Mobility:
Banded Front Rack Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side
Movement Prep:
Quadruped Wrist Rotations x 10 reps/Direction
Quad T-Spine Opener x 10 reps/Side
Kneeling Addustor Stretch x 10 reps/Side
Russian Squat x 10 reps
Warm Up:
EMOM x 5 minutes
4 Push Ups
6 Med Ball Clean to Wall Ball
Technique & Review:
Power Clean
– Burgener Warm Up
– High Hang Power Clean
– Hang Power Clean
– Power Clean
Push Jerk
– Shoulder Press
– Push Press
– Push Jerk
Thruster
– Front Squat
– Thruster
5 minutes to Build to workout weight
3 Power Cleans
3 Push Jerks
3 Thrusters
– Rest as needed b/t sets –
- Athletes should be looking to perfrom sets of TnG reps in the Power Cleans.
- Athletes should be looking to do the Push Jerks & Thrusters in unbroken sets.With a quick break or rest between the two movement’s.
WOD
2 sets of:
AMRAP in 7 minutes
7 Power Cleans (115/85)
7 Push Jerks
7 Thrusters
– Rest 2 minutes –
*Start 2nd set where you left off in set 1.
- L2
2 sets of:
AMRAP in 7 minutes of:
7 Power Cleans (95/65)
7 Push Jerks
7 Thrusters
– Rest 2 minutes b/t sets –
- L1
2 sets of:
AMRAP in 7 minutes of:
7 Power Cleans (75/55)
7 Push Jerks
7 Thrusters
– Rest 2 minutes b/t sets –