08.27.19

Warm Up
Two sets of:
30 seconds of Banded Palloff Hold (Left) https://youtu.be/dOlZW7fHKhw
30 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Monster Walk (Left)
30 seconds of Banded Monster Walk (Right)
30 seconds of Donkey Kicks https://www.youtube.com/watch?v=xHGMuzvRuzw&feature=youtu.be
30 seconds of KB Swings (to eye level)

Burgener Warm up https://www.instagram.com/p/Bw1rOjbgILs/

With an empty bar:

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


4 Sets of

1 hang power clean + 1 power clean
work at 50-60%
then...

Skill: power clean 6:00 EMOM
3 reps @ 65%
2 reps @ 70%
1 rep @ 75%
3 reps @ 70%
2 reps @ 75%
1 rep @ 80%

WOD
800m Run
15 Rounds of
5 wall balls 20/14#
3 burpees
1 power clean 185/135 155/105 115/85
800m Run