Warmup:

15 Cal Row or 200M run

10 Air Squats w/3 sec hold at bottom

10 Alt Toe touch

Duck walk 30’

Crab walk 30’

10 Thread the Needle

Toe2Bar Warmup on rig: On the rig perform 5 reps of: Scap Pull Up, Kip Swings, Kipping Knee Raise, Toe2Bar.  If no rig is available on you are doing V-Ups, do 3×5 V-ups with a 10 sec Cobra pose between each set

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)

3@75%

2@80%

2@85%

+ 1 Jerk at the end of ea set.

 

 Sets start every 4 min

%s Based off 11Mar2020 1RM

Video courtesy of Catalyst Athletics.  Last time this cycle, doing the 3-Position Clean complex before we re-test our Clean & Jerk 1RM.  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 go up from last time, but the reps drop, so our time per set stays at 4 Min.  Still utilize the hook grip and push yourself to hold on to that bar!

WOD:

21-15-9:

Row Calories*

Toes to Bar

200M KB Farmers Carry (70/53)

 

*If no rower available – Sumo Deadlift High Pull (95/65) 1 Rep per Cal

Video courtesy of WOD Star.  As this WOD goes on, your grip is going to get taxed.  Be especially careful on the Toe2Bars.  Don’t want anyone falling off a pull up bar and crashing to the ground.  Be safe.  If you feel your grip going, drop off the bar, shake out the hands and go again.  If you at a spot where there are no rowers, you’ll sub sumo deadlift high pulls.  This mimics the movement and stimulus of the rower pretty darn close.

 

Scaling Options:

If doing SDHP -> 75/55 -> as needed

T2B -> Hanging Knee Raise -> Laying Toe2Bar -> V-Ups

KB weight -> 53/35 -> 35/25 -> as needed

 

Cool Down:

Barbell forearm rollout – 1 Min per arm

Video courtesy of 3rd Element Fitness

 

Cobra Pose – 2 Min