WOD 4/20/17

PreClass Work:
Foam Roll - Upper Back , Lats, Quads (Inner+Outer), Calves
Stretch - Ankle Tilts, Banded Ankle Distraction, Couch, 15 Leg Swings, 20 Alt Reach+Pulls, 10 Alt Side Lunges
WarmUp4

0:00-3:00
Whiteboard Discussion

3:00-10:00
Burgener WarmUp + Skill Transfer Work
Set1 - PVC Pipe
Set2 - BB

10:00-13:00
Strength SetUp

13:00-28:00
A1) Box Front Squat 6x4 @60-65%, :30 Rest
A2) Max Height Med Ball Throw 6x6 (30/20), :90 Rest

28:00-31:00
Demo Clean + Jerk, specifically the split jerk


31:00-41:00
B) Clean + Jerk
Perform each set every 2 minutes
5 @60%
3 @65%
3 @70%
1 @75%
1 @80%

41:00-44:00
WOD SetUp

44:00-56:00
C) 9-6-3
Front Squat
Push Jerk
Strict Pullup

Core Finisher: (optional)
4 Rounds
10 Hollow Rocks
10 Tuck Ups
:10 Hollow Hold
10 Deck Squats

RX+ (165/115) C2B
RX (135/95) Pullup
Sc (95/65) Ring Rows