Mobility:
Banded Front Rack x 1minute/Side
Couch Stretch x 1 minute/Side
Movement Prep:
Quad T-Spine Opener x 5 reps/Side
Hip Opener/Closers x 5 reps/Side
Russian Squats x 10 reps
Deadbug x 5 reps/Side
Warm Up:
AMRAP in 3 minutes
30 Skips
5 KB Swings
4 Goblet Squats
3 V-Ups
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
Bar 1 x 5 reps
Bar 2 x 4 reps
Bar 3 x 3 reps
Bar 4 x 2 reps
TTB
– Beat Swing x 5 reps
– Beat Swing + Knee Tuck x 5
– TTB x 3-5 reps
WOD
“19.2”
AMRAP In 8 minutes
25 TTB
50 Dbl-Unders
15 Squat Cleans (135/85)
25 TTB
50 Dbl-Unders
13 Squat Cleans (185/115)
If completed before 8 minutes, AMRAP in 4 minutes
25 TTB
50 Dbl-Unders
11 Squat Cleans (225/145)
If completed before 12 minutes, AMRAP in 4 minutes
25 TTB
50 Dbl-Underds
9 Squat Cleans (275/175)
If completed before 16 minutes, AMRAP in 4 minutes
25 TTB
50 Dbl-Unders
7 Squat Cleans (315/205)