WOD Thursday 07.04.2019

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

Movement Prep:
A-Frame T-Spine Opener x 5 reps/Side
90/90 Hip Openers x 10 Alt reps
Kneeling to Squat x 10 Alt reps
Duck Walk x 25ft

Warm Up:

EMOM x 4 minutes
5 Med Ball Clean to Wall Ball
10 KB Swings

Technique & Review:

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

A. Every 90 seconds x 3 sets
Clean
*Set 1 x 3 reps @ Light
*Set 2 x 2 reps @ Light-Mod
*Set 3 x 1 rep @ Mod-Opening Weight

B. Every 90 seconds x 7 sets
Clean x 1 rep

*Comp & L3 – Build to a Max for the Day
*L2 – Build up to 60-65% of your 1RM for 1-3 reps.
*L1– Pick a light load to focus on your Tech for 3-5 reps.

WOD

For time:
5.4.3.2.1
Power Clean
2.4.6.8.10
Strict Ring Dip

*Comp – 165/115
*L3 – 135/95
*L2 – 115/85
*L1 – Light load up to 95/65