WOD 6/6/17

PreClass Work:
Foam Roll - Calves, Quads, IT Band, Lats, Upper Back
Stretch - Couch/Banded Hip Distraction, Knee to Wall
WarmUp4

0:00-3:00
Whiteboard Discussion

3:00-18:00

Burgener WarmUp + Skill Transfer - PVC Pipe then BB

Clean Pause Pulls:
3 Sets:

2sec at each position
(mid shin, 1” below knee, “1 above knee, hang, down/scoop/pockets)
up and down is a set
1min Rest Btw Sets

A) 5 Sets:
1 High Hang Clean
3 Front Squats
2 Push Press
:90 Rest, BUILD
*FULL CLEAN IF POSSIBLE

18:00-33:00
B) Back Squat 1RM

33:00-38:00
WOD SetUp


38:00-50:00
C) 21-15-9
DB Snatches
Dips

G.O.A.T. Work (Xtra Credit):
400m Run
50 GHD SitUps
400m Run

RX+ (70/50, Ring Dips)
RX (50/35, Ring or Static Bar Dips)
SC (35/25, Feet Elevated Parrallette Dips)