Warm-up: A. Junk Yard Dog B. 5 Minutes of Shoulder mobility C. Burgener warm up Workout: A. Clean and Jerk – 7 x 1 rep; Rest as needed between attempts B. 1/2 “Grace” – Clean and Jerk – 15 reps @135/95# for time C. Butterfly abmat sit ups – 50 reps, partition as needed Powerlifting: A. Back Squat 3-2-1-3-2-1; Rest 4:00 b/t sets B1. Russian step ups 3 x 4-5 reps/leg; Rest 2:00 B2. Reverse Hypers 3 x 8-10 reps; Rest 2:00 C. Ring L-sit hold 3 x amsap; Rest as needed between efforts WOD Demo with Caity Matter Henniger – video [wmv] [mov] [HD mov]
