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WOD

Wednesday 09.21.2022

POSTED ON September 20, 2022

Wednesday | 09.21.2022

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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

1 Squat Clean + Push Jerk x 10 sets (Start at 65% and Build, No higher than 90%)
* Complete 1 set every 1:15 *

3. Workout Prep
2 sets:
5 Wall Balls
10ft Dumbbell Front Rack Lunge

4. Workout: Rottweiler

Freedom (RX’d)

For Time:
50 Wall Balls (20/14)
200ft Front Rack Dumbbell Lunge Walk (50s/35s)
50 Wall Balls (20/14)

* Independence
For Time:
50 Wall Balls (14/10)
200ft Front Rack Dumbbell Lunge Walk (35s/25s)
50 Wall Balls (14/10)

* Liberty
For Time:
30 Dumbbell Thrusters (light)
150ft Lunge Walk
30 Dumbbell Thrusters (light)

5. Cooldown/Mobility

1 min Seal Pose
1 min Foam roll quads (each side)
1 min Foam roll glutes and IT band (each side)

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