Warmup:

200M jog

30’ Spider-man Lunge

30’ Inchworm

30’ Side Lunge

30’ Walking Kicks

10 Pushup2Downward Dog

10 Thread the Needle

Barbell Warmup: With and empty bar, and in clean grip, perform 5 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Front Squat, High Hang Squat Clean, Hang Squat Clean (start above knee), Push Press

S/S/S:

12 Min to work up to a

Heavy Hang Squat Clean

Video courtesy of Rogue Fitness.  Current Titan Games champ, Matt Chan demonstrating the Hang Squat Clean.  Today, just getting used to that violent hip extension needed to get the bar high enough for you to drop under it and catch it at the bottom of a Front Squat.  We are re-doing our Clean & Jerk 1RMs next week, so best to keep the body used to feeling that heavy weight.  Am I looking for you to hit a new 1RM?  Not really, but I do want you to push for some that feels very heavy!

WOD:

3 Rounds:

20 Hang Power Cleans (95/65)

20 Front Squats (95/65)

20 Push Press (95/65)

Time Cap: 15 Min

 

With the weight being lighter, the ultimate goal would be to do each section unbroken.  If that isn’t in the cards for you, then shoot to break up into chunks of 10 reps.  Try to stick with that throughout, but if fatigue kicks in, drop to manageable chunks, but don’t rest too long!

 

Scaling Options:

Bar weight -> 75/55 -> As needed

 

Cool Down:

Barbell forearm roll out – 1 Min per side

Video courtesy of 3rd Element Fitness

 

Overhead Stretch on wall – 2 Min

Video courtesy of Strength and Sport Physical Therapy