Warmup:

7 Min AMRAP:

200M jog

8 Twisting Push Ups

10 Lateral hops over a line

10 Bow2Bends

Then…

10 Huggers

10 Over & Backs

Barbell Warmup:

With an empty bar, perform 5 reps of: Good morning, Back Squats, Elbow Rotations, Front Squat, RDL. Then, in Clean grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Hang Power Clean, Power Clean from Mid-shin, Press, Push Press, Push Jerk.  If you don’t have a bar, use light DBs.

 

WOD:

4 Rounds:

10 Power Clean & Jerk (135/95)

20 Bar Facing Burpees

400M Run

For many, the Bar Facing Burpees will be the make-or-break in this WOD.

Video courtesy of Train FTW.  Some good efficiency tips for the Bar Facing Burpees.

 

Scaling Options:

Bar weight -> 115/80 -> 95/65 -> as needed

Run -> 500M Row

 

Cool Down:

Doorway Stretch – 1 Min per side

 

Iron Cross hold – 1 Min per side