01.10.2020

Warm Up
3 rounds
banded lateral walks x 20 steps each direction
banded fire hydrants x 15 reps per side
banded glute bridges x 15 reps
scap push ups x 10
push ups x 5


- Burgener Warm up   https://www.instagram.com/p/Bw1rOjbgILs/ 
 
 with empty bar or PVC
1. jump and shrug 
2. jump and shrug + high pull 
3. jump and shrug + muscle clean
4. tall clean to 2", 4", 6", full squat

Skill: cleans
A. tall cleans x 5 reps for 3 sets - keep this light and fast
B. clean lift off x 2 reps x 3 sets @ 60-65%
C. Power cleans 10:00 EMOM
sets 1-3 2 reps @ 65%
sets 4-6 2 reps @ 70%
sets 7-10 1 rep @75%


WOD
15:00 AMRAP
20 DB snatch 50/35
50 DUs x 2 singles
30 power cleans 115/85   95/65  75/55
50 DUs
15 HSPU or box piked HSPU or downward dog HSPU or seated DB strict press
50 DUs



Post WOD conditioning
2-3 sets
5 each side Cossack squats
10 each side skaters- jumping wide, chest up when you touch the ground
30 second squat hold
rest as needed

January Monthly Challenge
Day 10- 20 walking lunges each side