WOD 6/12/17

PreClass Work:
Foam Roll - Upper back, Lats, Quads, Calves
Stretch - Couch, Knee to Wall, 10 Worlds Greatest 5/5, OH Banded Distractions
WarmUp1 + Burgener WarmUp + Skill Transfer with PVC Pipe

0:00-3:00
Whiteboard Discussion


3:00-20:00
A) Burgener WarmUp + Skill Transfer - W/BB

— THEN —

Clean Pause Pulls:
3 Sets:
2sec at each position up and down is a set
*ADD WEIGHT AS LONG AS YOU ARE ABLE TO KEEP FORM


B) 5 Sets:
1 High Hang Clean
3 Front Squat
2 Push JERK
:90 Rest, BUILD TO A MODERATE WEIGHT
*FULL CLEAN IF POSSIBLE

20:00-25:00
WOD SETUP + DEMO

25:00-37:00
C) 12min AMRAP
10 Hang Squat Clean
10 Alt Front Rack Rev Lunge
20 Pull-Ups

G.O.A.T. Work:
4 Rounds:

1min Max Reps DU
NO SINGLES, PRACTICE DOUBLE UNDERS FOR 1MIN
:30 Rest

RX+ (135/95, C2B)
RX (105/75, Pullups)
SC (95/65, Jumping Pullups)