WOD Tuesday 01.21.2020

Mobility:
Lying Pec Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side
Figure 4 Wall Stretch x 1 minute/Side

Movement Prep:
Knee Tuck Samson + T-Spine Opener x 10 Alt
Cossack Squat x 10 Alt reps
Cat Camel x 10 reps
BirdDog x 5 reps/Side

Warm Up:

AMRAP in 4 minutes
10 Alt Box Step Ups
5 Push Ups
10 Ring Rows
5 DB Press/Arm

Technique & Review:

Push Jerk
– Burgener Warm Up
– Press
– Push Press
– Push Jerk

CTB/Pull Up
– Scap Pull Up
– Beat Swing
– Kipping Pull Up
– CTB Pull Up

6 minutes for 2 sets of:
3 Push Jerks
3-5 Push Ups
5 Box Jumps
– Rest as needed b/t –

WOD

AMRAP in 15 minutes
10 Push Jerks (135/95)
15 CTB Pull Ups
20 Box Jumps (24/20″)

*L2

AMRAP in 15 minutes
10 Push Jerks (115/85)
15 Pull Ups
20 Box Jumps (24/20″)

*L1

AMRAP in 15 minutes
10 Push Jerks (Light up to 95/65)
10 Banded Pull ups
15 Box Jumps (20/16″)