200M jog

10 Spider-man Lunge

10 Bow to Bends

10 Squat to Stands

10 Kneeling Lat Stretch

10 Thread the Needle

2X30 sec kneeling wrist stretch

Barbell warmup:  With an empty bar, perform 5 reps of: Good morning, Back Squats, Elbow Rotations, Front Squat, RDL, Strict Press.  Then, in Clean grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Power Clean from Mid Shin, Squat Clean from Mid Shin



Power Clean + Squat Clean:

15 Min to Build to a Moderate Complex

Video courtesy of Lionel Lefebvre.  Spend the 1st 15 Min of today working on a Power Clean and Squat Clean Complex.  I would prefer you hold onto the bar throughout the complex, but if it gets super heavy, you can drop the bar between movements as long as you don’t spend more than 5 seconds between the Power Clean and the Squat Clean.


On the 3:00 x 6 Rounds:

400 Meter Run

3 Power Cleans (115/80)

3 Squat Cleans (115/80)

Push the pace on the run to allow enough time to get the reps in every 3 minutes.  If you know you can’t finish the run in roughly 2:30, scale back the distance.


Scaling Options:

Run -> 500M Row -> 2 Min of Cardio (cut the run to 200-300M if needed)

Bar weight -> 95/65 -> as needed, or use DBs


Cool Down:

Leg Bleeds – 3 min


Oly Wall Sit (with or without band) 3 Min

Video courtesy of Albany CrossFit

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