Warm up
400m row or bike

Push Up Shoulder Tap: x 10

Standing Pass Through with PVC: x 10

Sumo Inchworm: x 10

Yoga Push Up: x 10

then..

2 sets

1-arm high pulls x 10 reps each side @70-80% your 5 RM
use a slower down, faster up tempo with proper form
1- arm overhead carry x 50 Feet

repeat for the other side


Mobility:
T-spine opener- use a MB or foam roller and overhead stretch x 30- 45 seconds
https://www.instagram.com/p/B5yBaI7lEnE/
Banded hip hinge x 10 reps 

https://www.instagram.com/p/B5Ie94wAIQW/
Shoulder blade sequence with very light DB or no weight
https://www.instagram.com/p/B58iPFdBw9t/
Focus on not shifting your torso and maintaining the other checkpoints we teach (neutral spine, ribs stacking over hips but not thrusting, neutral neck, core engaged, feet active, knees neutral). ⁣




Burgener Warm Up with PVC

https://www.instagram.com/p/B42avY2J2uf/

*The warm-up you will do every day for the rest of your life*
Perform 3 reps of each
✅Down and Finish (speed thru the middle)
✅Elbows High & Outside (keep bar close)
✅Muscle Snatch (strong turnover)- do muscle clean
✅Snatch Lands 2,4,6 (Footwork)- do tall clean with these drops
✅Snatch Drops (Footwork)- tall cleans to the full depth


WOD
For Time
15 Clean & Jerks
15 Snatch
10 C&J
10 Snatch
5 C&J
5 Snatch
weights stay the same throughout- movements can be power or squat155/105   115/75   95/65

January Monthly Challenge
Walking lunges
Day 2- 4 walking lunges each side