Wednesday- September 18th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements

*Bear Crawl x 2 lengths of floor

*Burgener Clean Warm up + 5 Barbell Push Jerks

A. Every 2 minutes, for 10 minutes (5 sets) of:

Deadlift

*Set 1 – 8 reps @ 50%

*Set 2 – 6 reps @ 60%

*Set 3 – 4 reps @ 70%

*Set 4 – 2 reps @ 80%

*Set 5 – 2 reps @ 85%

B. “Gwen”

15-12-9:

Unbroken Clean and Jerks

*Rest as needed between sets. Score is weight used for all three unbroken sets. Each set must be unbroken (touch and go at floor) only; even a re-grip off the floor is a foul. Use same load for each set.

OR

"Gwen-ish”

3 Minutes Clean and Jerks (95/65)

Rest 3 Minutes

2 Minutes Clean and Jerks (95/65)

Rest 3 Minutes

1 Minute Clean and Jerks (95/65)

C. Buy-Out

Forward Fold Stretch x 2:00

Trap Release x 1:00 each

Anywhere else you hurt x 2:00