S/S/S:

High Hang Clean

3@75%

2@80%

2@85%

+ 1 Jerk at the end of ea set.

Sets start every 4 min

% Based on 8 Jan 1RM

Video courtesy of California Strength.

Final time hitting High Hang Cleans for this cycle before we re-test our Oly 1RMs.  Weights go up this week, so stay strong in your sets!  Again, I prefer you do the squat clean version, but if technique or flexibility are limiting you, you can land in the power position, and then complete a front squat. And, don’t forget every set ends with 1 Push or Split Jerk.

Setup and Execution – Deadlift the bar up to a full standing position.  Keep the torso upright, core tight.  Keep the chest over the bar.  In a controlled motion, dip to the power position, then push through the feet to VIOLENTLY extend the hips (keeping the bar close to your body), and then pull yourself under the bar to catch it at the bottom of a Front Squat

WOD:

AMRAP 12:

3 Thrusters (95/65)

3 Toes to Bar

6 Thrusters (95/65)

6 Toes to Bar

9 Thrusters (95/65)

9 Toes to Bar

…

Up by (3) reps each round

Anytime you pick the bar off the ground, you can squat clean into the first thruster.  Try shaking out the arms and legs during your transition time from one movement to the next.  This way, you don’t get to the next movement and waste time standing there trying to loosen things up.  Think once you get to either your bar or the pull up bar, you go right into the movement.

Scaling Options:

Bar weight -> 75/55 -> as needed

Toe2Bar -> Kipping Knee Raise -> Laying Toe2Bar

Cool Down:

Couch Stretch – 2 Min per side

Cobra pose – 2 Min

S/S/S:

10 Min Double Under Practice

Video courtesy of MissFit Athletics.  Take no more than 10 minutes to work on being more efficient on the Double Under movement.

WOD:

For Time:

500 Double Unders*

– at 100 DUs – 500M Row

– at 200 DUs – 400M Run

– at 300 DUs – 300M Ski Erg

– at 400 DUs – .5 Mile Ski Erg

25 Min Time Cap

The more efficient you can be on the DUs today, the more energy you’ll have for the other cardio pieces, and the quicker this workout will go

Scaling Options:

DUS -> 1000 Single Unders.  Stop at 200/400/600/800 respectively, to do the other cardio pieces

Run -> 500M Row

Cool Down:

Calf Stretch on Rig – 2 Min ea side

Thread The Needle Pose – 1 Min per side