WOD
Wednesday 04.20.2022
Wednesday | 04.20.2022
**1. Movement Prep/Activation and Increasing Heart Rate**
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull
**2. Strength **
2 Cleans x 3 sets @80% of 1RM Clean
* Rest 60-90 seconds between sets *
–Into–
3 Clean Grip Deadlifts x 3 sets @90% of 1RM Clean
* Rest 60-90 seconds between sets *
**3. Workout Prep**
2 sets
10 Double Unders
2 Handstand Push Ups
* Practice transitions and laying down the jumping rope (nicely) *
**4. Workout: Reese’s**
Freedom (RX’d)
7 Sets (Rest 1:1)
60 Double Unders
12 Handstand Push-Ups