WOD 6/22/17

PreClass Work:
Foam Roll - Upper back, Lats, Quads
Stretch - OH Banded Distraction, Worlds Greatest, Knee to Wall
10 SPT
10 REV SPT
10 GOOD MORNINGS
10 WINDMILLS
BURGENER WARMUP+SKILL TRANSFER WORK W/BB

0:00-3:00
Whiteboard Discussion

3:00-11:00
Dynamic WarmUp
3 Rounds or 8min:

10 Banded X-Walks (SEE VIDEO BELOW)
20 Banded Good Mornings (SEE VIDEO BELOW)
10 V-Ups

11:00-33:00
A) 2 Power Snatch @75% 1RM, EMOMx5

1min to change weight, THEN

B) 2 Power Clean + 1 Push Jerk @75-85% 1RM Jerk, EMOMx5

1min. to change weight, THEN

C) Snatch Grip Deadlift 4x6 @41x1 Tempo
2min Rest BTW Sets

33:00-36:00
WOD SetUp


36:00-51:00
D) 15min AMRAP

8 Alt DB Snatch @15-20% of DL 1RM
1 Legless Rope Climb or 5 Strict L-Pullups

G.O.A.T Work:
4-6x20yd Sled Drag then 20yd Rev Sled Drag, Start with empty Sled
*add (25/15#) each round until challenging