WOD Tuesday 11.05.2019

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

Movement Prep:
Lying Shoulder Opener x 5 reps/Side
Scap Push Up + T-Twist x 10 Alt reps
Crab Walk x 25ft
Inchworm + Push Up x 25ft

Warm Up:

AMRAP in 4 minutes
“A” Row or Bike
“B” 2 rounds
10 KB Swings
8 Ring Rows

Technique & Review:

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

Push Jerk
– Press
– Push Press
– Push Jerk

3 sets of:
3 Hang Power Cleans
5 Push Jerks
3 Hang Power Cleans
– Rest 60 seconds b/t sets –

WOD

For time:
25 Hang Power Cleans (135/95)
50 Push Jerks
25 Hang Power Cleans

*Comp
25 DB Hang Squat Cleans (50/35)
50 DB Push Jerks
25 DB Hang Squat Cleans

*L2
20 Hang Power Cleans (95-115/65-85)
40 Push Jerks
20 Hang Power Cleans

*L1
15 Hang Power Cleans (75-95/55-65)
30 Push Jerks
15 Hang Power Cleans