01.16.2020

Warm Up
10/8 cals bike or row
25 feet perfect stretch walk
10 bird dogs each side
10 ankle pulses each side

10/8 cals bike or row
5 deep squat progressions
10 2-legged pistols with a 2 second pause at the bottom
25 feet Samson stretch


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

Perform 3 sets of 2 reps clean lift off + power clean
50%, 55%, 60%

then...
6 sets of clean lift off + power clean
build in load 



WOD
For Time
1 round
Row 800m
80 DUs
21 hang power cleans 135/95    115/75    95/65

2 rounds
Row 400m
40 DUs
15 hang power cleans

3 rounds
Row 200m
20 DUs
9 hang power cleans
*in case you need to convert to bike cals:  https://www.instagram.com/p/B53GCJ5lM1y/