WEDNESDAY

Bird-dogs, Fire hydrants,

Air squats w. thoracic twists, Scap pull ups, hollow and arches, Lat pull backs

Junkyard dogs with a partner

With and empty bar:

*   Burgener warm up

Skill Development & Mobility

10 Minutes

·  Clean & Jerk Technique

·  Knee-raises

·  Knees-to-Elbows

·  Toes-to-Bar

Partner WOD

25 Minutes WORK

Alternating Rounds

10 Rounds (total):

·    3 Clean & Jerk (RX 40/30 kg)

·    4 knee-raises

10 Rounds (total):

·    3 Clean & Jerk (RX 50/35)

·    4 knee-to-elbows

10 Rounds (total):

·    3 Clean & Jerk (RX 60/40)

·    4 Toes-to-Bar

10 Rounds (total):

·    3 Clean & Jerk (RX 70/45)

·    4 Toes-to-Bar

Keep working and repeating 10 rounds adding weight until 25 minutes