WOD Tuesday 09.03.2019

Mobility:
Banded Front Rack x 1 minute/Side
Figure 4 Wall Stretch x 1 minute/Side

Movement Prep:
Quad T-Spine Opener x 10 reps/Side
Bird Dog x 5 reps/Side
Kneeling to Squat x 10 Alt reps

Warm Up:

EMOM x 4 minutes
4 Alt Jumping Lunges
6 KB Swings
20 Mnt Climbers

Technique & Lift:

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

A. 2-3 sets
Power Clean x 3 TnG
– Rest 60 seconds b/t set –

*Build to your first starting weight.

B. EMOM x 15 minutes
Power Clean

*Sets 1-5 x 3 TnG reps
*Sets 6-10 x 2 TnG reps
*Sets 11-15 x 1 rep

*Comp & L3 – 60% – 70% – 80%
*L2 – 50% – 60% – 70%
*L1 – Light – Mod – Mod+ 5-10lbs