Just Lift it :)

Good coaching morning ;). Great WOD! I love it when people come ready to work and have some fun.

Lifting session: Burgener program - just jumping in here with Andy's guidance. I like this, I like being able to build the confidence here.

Warm up
Joint Mobility

Work

1. 2 Snatch pulls, 2 Snatch, x5 (55#)
2. Snatch Balance 5x3 (65#)
3. Skills trf 5x4 (65#) work on receiving the bar on the back
4. Clean shrugs 5x5 (115#)
5. Assist work

• Back Xtn 15, 15, 15
• GHD 10, 10, 10
• Hanging leg raise 10,10,10
• Chin up 5,5,5

Rest

WOD
Yes, I did do this on purpose, even though there were a lot of lifts today. Sometimes you just have to DL.

Warm up 50%/60/70, 3x3
5/3/1 - Wendler
75%/85/95 1RM(225)

Death by Power Clean ;)!

EMOM
1/1, 2/2, 3/3 etc until failure
Power clean @L3 95#
Push up

10 minutes 10 RNDs + 18 push

Afternoon
500 Swim