WOD Thursday March 28th

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

Movement Prep:
Quad T-Spine Opener x 5 reps/Side
Hip Opener/Closers x 5 reps/Side
Cossack Squat x 10 Alt reps
Deadbug x 5 reps/Side

Warm Up:

AMRAP in 3 minutes
20 Plate Hops
5 No Push Up Burpees
10 PLate GTOH
5 Jump Squats

Technique & Review:

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

Ring Dips
– Ring Support x 5-10 seconds
– Dip Support x 5-10 seconds
– Ring Dip Lowers x 3-5 reps
– Ring Dip x 3-5 reps

3 sets (Build to Workout Weight)
3 Burpees Over the Bar
3 Jumping Ring Dips
1-2 Squat Cleans
– Rest 60 seconds b/t sets –

WOD

2 sets for total time:
3 Rounds of:
9 Burpees Over the Bar
6 Ring Dips
3 Squat Cleans (165/115)

*Rest 3 minutes b/t sets*

*Pack
3 Rounds of:
9 Burpees Over the Bar
6 Ring Dips
3 Squat Cleans (135/95)
*Pup
3 Rounds of:
9 Burpees Over the Bar
6 P-Bar Dips or Push Ups
3 Squat Cleans (95/65)