01.22.2020

Warm Up
2 rounds together:
2 lengths shuffle
25 feet perfect stretch
25 feet crab walk
then...

2 rounds of:

8 each side DB high pulls
10 deadbugs
20 mountain climbers
15 seconds each side standing straight leg hold

Clean warm up with empty barbell
- Burgener Warm up https://www.instagram.com/p/Bw1rOjbgILs/
 
 
round one with empty bar
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 (15-18:00)

1. 4 sets of 3 reps tall cleans- light and fast
2. 4 sets of 2 reps @ 65-70% 2 pause squat clean- pause at the knee + pause in the receiving position
focus on more aggressive and complete extension at the top of the pull, and more aggressive turnover of the bar.


WOD (25:00)
10:00 AMRAP
3 x squat cleans @ 75%
6 x strict ring dips
9 x KB sumo deadlift high pull 53/35

Rest 5:00 and put equipment away

then..
complete
5 rounds (10:00)
20 second all out sprint on the bike
1:40 rest