S/S/S:
Clean High Pull + Power Clean + Hang Squat Clean
4@65%
3@70%
3@75%
+ 1 Jerk at the end of ea set.
Sets start every 3 min
%s Based of 22May 1RM
Video courtesy of Catalyst Athletics. Third time hitting our Clean Complex, which consists of a Clean High Pull (elbows high), returning the bar to the ground, and performing a Power Clean, then taking the bar to the hang position, and performing a Hang Squat Clean. Hold onto the bar throughout the complex. %s Stay the same as last time, but the reps go up, so we will give you 3 min per set this time around. Make sure you end with a Jerk at the end of each set (not end of each rep). Watch from the 0:00-0:24 mark for the complex
WOD:
15 Min AMRAP:
10 HSPUs
10 Burpee Box Jumps (24/20)
10 Walking Lunges (per leg)
| Big sticking point could be the HSPUs today. Suggest not going until failure before you come off the wall. Make a manageable chunk, and come off the wall, shake out the arms and go again. This will help delay fatigue throughout the AMRAP for you. |
Scaling Options:
HSPUs -> Pike Push Ups -> Hand Rel Push Ups (or Deficit HSPUs for Elite, 45# plate under each hand)
Box Height -> 20/16 -> as needed
Joint Strike CrossFit 