Warmup:

30 Mountain Climbers

10 Scorpions

5 Push Ups

10 Thread the Needle

5 Down/ups (no pushup, no jump burpee)

10 Iron Crosses

5 Vertical Jumps

Barbell Warmup: With an empty bar, 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.   If you don’t have a bar, use light DBs.

S/S/S:

Power Clean

12 Min to build to a Heavy Single

Video courtesy of Rogue Fitness.  Spend 12 Minutes getting nice and heavy on some Power Cleans.  Suggest do a couple of lighter sets of 2-3 reps, then move up in weight, going to singles.

WOD:

EMOM 20:

Odd –  5 Power Cleans (165/115)

Even – 7 Burpees

With the low rep count, looking to get good, crisp reps on the Power Cleans.  Make sure you are Not pulling early with your arms.  For the burpees, keep a good, steady pace to get through them, and then rest for the remainder of that minute.

 

Scaling Options:

Bar weight -> 155/110 -> 135/95 -> as needed

 

Cool Down:

Doorway Stretch – 1 Min per side

 

Leg Bleeds – 2 Min