10 Kickers per leg
10 Cherry Pickers
10 Alt Toe Touch
10 Cobra2Downward Dog
Prior to WOD, Barbell Warmup: With an empty bar and clean grip, perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, hang power clean(mid-thigh), Power Clean from mid shin, Press, Push Press, Push Jerk
Increase weight ea set
Video courtesy of Rogue Fitness. Our Pulling movement for this cycle will be the Sumo Deadlift. As you see in this video, wind up the hips in set up, then the second the back is flat and the shins touch the bar, lift!
15 Min AMRAP:
15 Power Cleans (135/95)
10 Jerks (135/95)
On your last Power Clean, feel free to go right into your Jerks. Goal is to do the Jerks unbroken (so you don’t have to do extra cleans getting the weight back up to the shoulders).
Run -> 250M row or 1 Min cardio
Bar weight -> 115/80 -> 95/65 -> as needed
Cherry Picker hold – 2 Min
Video courtesy of PhysicalCompany. For the Cherry Picker or Standing Wide Leg Fold stretch.