02.14.2020

Warm Up
3 rounds
50 single unders
2 TGUs each side
10 total over/unders on a racked PVC or a band across the J hooks
10 each side landmine  twist https://www.youtube.com/watch?v=iL700kC_DMI


Mobility:
https://www.instagram.com/p/B2jpDNhAcdv/
A.  Squat Y's x 8 each side with no more than 5# plates
**Big key with this one....don't rotate your back as your arms lift up. Keep all the work on the shoulders.⁠

https://www.instagram.com/p/B4Pph68nrr2/?utm_source=ig_web_copy_link

B.  T-spine straight arm stretch x 5-8 reps
C.  Bent arm touch to the upper back x 10 reps


Clean warm up with empty barbell
- Burgener Warm up https://www.instagram.com/p/Bw1rOjbgILs/
 
 
round one with 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 Skill: clean & jerk  (11:00)

A. EMOM 3:00 tall clean x 2 reps - build over the 3 sets
B. E2MOM 8:00 (4 sets)  3 cleans + 1 jerk
sets 1-2 @ 65%
sets 3-4 @ 70%
perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk

WOD
Buy In: 9 man makers   50/35   35/20
21-15-9
clean & jerk 95/65   75/55
pull ups- sub banded strict pull ups


Post WOD: core
:20 V-up
:10 Rest
:20 Alternating Single Leg V-up
:10 Rest
:20 Sit-up
:10 Rest
:20 Sit-up
:10 Rest
:20 Hollow Rock
:10 Rest
:20 Hollow Rock
:10 Rest
:20 Flutter Kick
:10 Rest
:20 Flutter Kick