Warmup:

50 Single Unders

25 L-Leg SUs

25 R-Leg SUs

25 Double Unders or 4 Attempts

Duck walk 30’

Crab walk 30’

10 Thread the Needle

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, Squat Clean from Mid Shin, Press, Push Press, Push Jerk

S/S/S:

3-Position Clean (Floor, Below the Knee, above the knee)

4@65%

4@70%

3@75%

+ 1 Jerk at the end of ea set.

 Sets start every 4 min

%s Based off 11Mar2020 1RM

Video courtesy of Catalyst Athletics.  Third time this cycle, doing the 3-Position Clean complex.  The Squat Clean will come from the floor, right below the knee, and above the knee.  Hang onto the bar throughout the complex, and at the end of each complex, perform 1 Jerk (split or Push). Your %s are the same from last time, but the reps go up, so our time per set goes up to 4 Min.  Still utilize the hook grip and push yourself to hold on to that bar!

WOD:

AMRAP 20:

15 Power Snatches (95/65)

30 Box Jumps (24″/20″)

45 Double Unders

The goal of this AMRAP is to try to keep constant movement throughout the 20 min.  That means, probably not the best idea to sprint out of the gates.  Keep a pace you can maintain all 20 min.  You do that, I guarantee you’ll hit more rounds than you originally thought you could!

 

Scaling Options:

Bar weight -> 75/55 -> as needed

DUs ->45 Penguin Hops* -> 90 Single Unders -> 90 Bunny hops

Box height -> 20/16 -> as needed

Video courtesy of WOD Prep.  Demo of Penguin Hops.

 

Cool Down:

Calf stretch in downward Dog – 1 Min per side

 

Pigeon pose on box – 1 Min per side