09.30.19 Team Of 3

Warm Up
2 rounds:

200m run
5/side plate drop back lunges with weight in hands
10 x goblet squats- slow to fast tempo
5/side half kneeling KB strict press
50' perfect stretch walk- lunge + forearm to the floor + thoracic rotation + straight leg stretch



Mobility:

3 x eccentric pull ups with a 5-6 sec descend
box stretch with PVC x 45 seconds https://vimeo.com/196491452
5/side x squat Y's with 2.5 -5# plates in each hand




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



WOD
Team of 3
30:00 CAP
60 Clean & Jerk 155/105 135/95 115/75
400m run as a team
10 rope climbs or 20 up/downs
400m run as a team
100 bar facing burpees
400m run as a team
10 rope climbs
400m run as a team

60 Clean & Jerk

Extra Mobility to continue on from our monthly challenge- 10 minutes each day will make a difference!

pigeon pose 1:00 each side
single leg forward fold 2:00 each side
thread the needle 1:00 each side
happy baby pose 2:00