WOD Friday October 27th

– Midday 3.0 from 10:30am-12:30pm

Mobility
Banded Front Rack Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
25 Jumping Jacks
25ft Samson Stretch
25ft Inch Worm

Warm-Up: (AMRAP in 6 minutes)
5 Box Jumps (Step Down)
10 Russian KB Swings
5 Goblet Squats
50ft Shuttle

Technique:

Review
– Power Clean
– Burgener Warm-Up.

Warm-Up Sets

Every 2 minutes x 2 sets
Power Clean x 5 reps @ 40-50%
Every 2 minutes x 2 sets
Power Clean x 3 reps @ 50-60%

WOD

Every 2 minutes x 9 sets

Power Clean

Set 1 x 10 reps @ 60-65%
Set 2 x 5 reps @ 70-75%
Set 3 x 3 reps @ 80%
Set 4 x 1 rep @ 85%
Set 5 x 1 rep @ 90%
Set 6 x 1 rep @ 90% +
Set 7 x 3 reps @ 85%
Set 8 x 5 reps @ 75-80%
Set 9 x 10 reps @ 65-70%
* Pack – 9 sets 50-60-70-75-80-85-75-65-55 % Effort
* Pups – 9 sets @ 50-70 % Effort