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 –