Warmup:

10 Kickers per side

10 Bow2Bends

10 Spider-man Lunge

10 Scorpion

5 Inchworm

5 Burpees

Barbell warmup:

With an empty bar, perform 5 reps of: Good mornings, back squat, elbow rotation, BTN wide grip push press, OHS, Hang Power Snatch, then, in a clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, high hang power clean, power clean from mid shin, press, push press, push jerk

S/S/S:

Clean & Jerk:

12 Min to work up to a heavy single

Take there 12 Minutes and just have some fun loading up on some weight.  If you are limited on weights, spend the 12 Minutes focusing on technique.

Video courtesy of CrossFit Invictus.  Some common Jerk mistakes to avoid.

WOD:

For Time:

20 Power Snatches (95/65)

20 Lateral Barbell Burpees

20 Overhead Squats (95/65)

20 Lateral Barbell Burpees

20 Squat Snatches (95/65)

 

Video courtesy of Artis Strength.  With the Lateral Barbell Burpees, you can stand parallel with your bar.  Remember, you don’t have to fully stand up to jump over the bar.  Feel free to stay as close to the ground as you can.

 

Scaling Options:

Bar weight -> 75/55 -> as needed -> if no bar, use KBs or DBs

 

Cool Down:

Doorway Stretch – 1 Min per side

 

Thread The Needle Hold – 1 Min per side