WOD Thursday 12.05.2019

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

Movement Prep:
Quad T-Spine Opener x 5 reps/Side
Cat Camel x 10 reps
Hip Opener/Closer x 5 reps
Samson Stretch x 10 Alt reps

Warm Up:

AMRAP in 4 minutes
10 Plate GTOH
5 Jump Squats
10 Ring Rows
5 Inchworm + Push Up

Technique & Lift:

Hang Power Clean
– Burgener Warm Up
– High Hang Power Clean x 5
– Hang Power Clean x 5

Push Jerk
– Shoulder Press x 5 reps
– Push Press x 5 reps
– Push Jerk x 5 reps

A. 5 minutes to complete 3 sets of:
High Hang Power Clean + Hang Power Clean + Push Jerk

*Keep this weight light to primer your positioning
before the working sets.

B. Every 2 minutes x 6 sets
Hang Power Clean & Jerk x 3 reps
*Build to a Heavy set of 3 reps for the Day.

WOD

For time:
25 TTB
50 Burpee Box Jump Overs (24/20″)
25 TTB

*L2

For time:
20 TTB
40 Burpee Box Jump Overs (24/20″)
20 TTB

*L1

For time:
20 Knee Tucks
30 Burpee Box Jump Overs (20/16″)
20 Knee Tucks