11.17.2020

Warm Up
3 rounds

10 mountain climbers each leg

20 Lateral Band Walks/side

10 banded air squats

10 Tall Kneeling to Standing (5/side)-



Mobility

1:00 wrist stretches
then....
https://www.instagram.com/p/CF-b0scnmt2/?igshid=1g7zjew8xapxq
2 sets
A. front rack stretch x 30 seconds
B. xiaopengs x 5/arm



Burgener Warm Up

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






Strength
Power Clean & Jerk

3 sets of mid-thigh power clean + power clean + jerk @ 65-75%
then...
3 sets of power clean + jerk x 2 reps @ 75-80%
then...
3 sets of power clean + jerk x 1 rep @ 80-90%
then...
2 sets of clean pulls x 3 reps @ 90-100%


WOD
"Ear Muffs"
21-15-9
hang power cleans 135/95 115/75 95/65
box jump overs 24/20"