WOD Thursday 05.09.2019

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side
Runners Lunge x 1 minute/Side

Movement Prep:
Samson + T-Spine Opener x 10 Alt reps
Supine Scorpion x 10 Alt reps
Deadbugs x 5 reps/Side
Banded Lateral Walk x 50ft (25ft R.25ft L)

Warm Up:

AMRAP in 5 minutes
“A” – Bike or Row
“B” 2 rounds of:
10 Reverse Lunges
5 KB Deadlifts
5 KB Swings
5 Push Ups

Technique & Review:

Deadlift
– Good Mornings x 10 reps
– RDL x 10 reps
– Partner Band Resisted Deadlifts x 10 reps/Each

Hang Power Clean
– Burgener Warm Up
– High Hang Power Clean x 3 reps
– Hang Power Clean x 3 reps

3 sets to Build to Workout Load
8 Alt Reverse Lunges
6 Deadlifts
4 Hang Power Cleans
– Rest 60 to 90 seconds b/t sets –
WOD

3 rounds for time:
20 Alt Front Rack Reverse Lunges (115/85)
15 Deadlifts
9 Hang Power Cleans

*Pack
20 Alt Front Rack Reverse Lunges (95/65)
15 Deadlifts
9 Hang Power Cleans
*Pup
16 Alt Front Rack Reverse Lunges (75/55)
12 Deadlifts
9 Hang Power Cleans