07.07.2020

Warm Up
2 sets
5 bottom up single arm KB press Right
20m bottom up KB OH carry right
5 bottom up single arm KB press left
20m bottom up KB OH carry left
8 single arm KB swings/side

Mobility:  hips
https://www.instagram.com/p/CCCDkH5FB8Y/
Movements in Video- perform each one for 10 reps
1. Shinbox
2. 90/90 Hip Switches
3. Deep Squat Internal Rotations4. Deep Squat Thoracic Rotation Reach


Strength Set
3 sets
A. segmented clean deadlift @3131 pauses at the knee and mid-thigh x 8 reps
B. half kneeling barbell press @ 20x2 4-5 reps/knee

then
Burgener Warm up with empty barbell or PVC

3 sets @ 35-40%
3 muscle clean
3 front squat
3 push press

then
3 sets @ 50-65%
1 clean pull
1 hang power clean
1 power clean

WOD
"Repeat"
5:00 AMRAP
5 power cleans  135/95   115/75  95/65  or Dumbbells at home
5 thrusters
5 bar facing burpee


Rest 2:00
5:00 AMRAP
5 power cleans   115/75   95/65   75/55 or Dumbbells at home
5 thrusters
5 lateral burpee over bar