WOD Monday March 26th

– Midday 3.0 from 10:30am-12:30pm

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

Movement Prep: (AMRAP in 4 minutes)
25ft Knee Tuck + Samson
20 Jumping Jacks
25ft Bear Crawl
10 T-Twists

Warm-Up: (AMRAP in 5 minutes)
50 Skips
5 Scap Pull Ups
10 Beat Swings
5 Jump Squats
10 KB Swings

Technique:

Review
– Burgener Warm Up
– Hang Clean
– Push Jerk
– Strict Pull Up

WOD

For time:
15.12.9.6.3
Hang Clean & Jerk (115/85)
Wtd Strict Pull Up (50/35)

*Pack
For time:
15.12.9.6.3
Hang Clean & Jerk (95/65)
Strict Pull Up
*Pup
For time:
15.12.9.6.3
Hang Clean & Jerk (75/55)
Strict Banded Pull Up