WOD Thursday 05.23.2019

Mobility:
Banded Front Rack x 1minute/Side
Couch Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Movement Prep:
Cat Camel x 10 reps
Hip Opener/Closers x 5 reps/Side
Cossack Squat x 10 Alt reps
Russian Squats x 10 reps

Warm Up:

EMOM x 4 minutes
3 No Push Up Burpees
5 Med Ball Cleans
7 Hollow Rocks

Technique & Review:

Power Clean + Front Squat
– Burgener Warm Up
– 3 High Hang Power Clean + 3 Front Squat
– 2 Hang Power Clean + 2 Front Squat
– Power Clean + Front Squat

3 sets to Build to Workout Weight
100m Jog
3 Front Squats
– Rest 60 seconds b/t sets –

WOD

For time:
800m run
15 Front Squats (185/135)
800m run
12 Front Squats
800m run
9 Front Squats

*Pack
800m run
15 Front Squats (135/95)
800m run
12 Front Squats
800m run
9 Front Squats
*Pup
400m run
15 Front Squats (95/65)
400m run
12 Front Squats
400m run
9 Front Squats