09.10.2020

Warm Up

2 sets
leg behind goblet squats x 10/legwalking lunges x 10/sideshoulder taps x 10/sideyoga push ups x 5 reps

Mobility:  thoracic spine
https://www.instagram.com/p/Bw3QhUwFm3z/
1.  Quadruped thread through pull away from the ground x 5/side2.  Quadruped shoulder blade movement x 10 reps3.  Quadruped lat stretch x 5/side4.  Modified pigeon with rotation x 5/side
Burgener Warm Up

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


Strength

Every 75 seconds for 6 sets
1 clean pull

1 power clean

2 front squats
build load starting at 55-60% 1 RM power clean


WOD

"Quattro"
12:00 AMRAP
14 hang power cleans 115/75 95/65 75/55
12 alternating pistols
8 ring rows or inverted rows on racked barbell- or sub push ups

**https://www.instagram.com/p/CExUtv8A1Aw/check this out about ring rows

Core finisher
2-3 sets
lift overs x 20 (10 each side)- both legs lift over a DB or KB target- hands on the floor by your hips
tall plank knee to elbow x 20 (10 each side- stay to one side at a time)
straight leg crunches x 20- legs straight out from you lying on the ground- just roll the shoulders barely off the ground. Upper abs here.