Sunday June 14th

Warmup:

Mixed Tabata High Knees and Plank Jacks

Mobility:

Inchworms with Pushup, slow and controlled x 8
Pec Smash with Lax Ball –  1 minute per side
Pigeon Stretch – 1 min per side

Burgener Warmup for Power Clean, Empty Barbell

Part 1:

EMOM 10
EVEN: 5 Power Clean 75% WOD Weight
ODD: :30 Hollow Hold

Spec Warmup:

100m Run, 5 Pushups x 2

Part 2:

300m Run
20 Power Cleans
20 Pushups
300m Run
15 Power Cleans
15 Pushups
400m Run
10 Power Cleans
10 Pushups
300m run
5 Power Cleans
5 Pushups
300m run

RX 95/65, L2 75/55, L1 45/35

Scale: 

Run => 200,200,300,200,200, or Row, Pushups => Box

Notes:

Work at keeping a steady pace on runs and push the pace on Cleans and Pushups as reps decrease.

Cooldown:

Roll out upper back and legs