Warmup:

Grab rope and light KB

30 Single Unders

10 KB deadlifts

8 KB Russian Swings

20 High Jump Single unders

8 Am KB Swings

50’ suitcase carry right hand

50’ suitcase carry left hand

Calf Stretch in Downward Dog – 30 stretches per side

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

 

S/S/S:

3-Position Power Clean Complex (Above Knee, Below Knee, Ground)

3@60%

3@65%

2@70%

+ 1 Jerk at the end of ea set.

Sets start every 3 min

%s Based off 17Sep2020

Video courtesy of Lift Lab.  Our Clean Complex this month will be a 3-Position Power Clean. The Power Cleans will be performed in a complex consisting of a rep from above the knee, below the knee, and from the ground.  This equals 1 rep of the complex.   The goal is to hold onto the bar during one complex rep, and finish with one Jerk (Push or Split) before putting the bar down.  This week, you have three working sets with %s based off your last 1RM in Clean & Jerk.  With these being Power Cleans, make sure you get a VIOLENT hip extension along with a HIGH pull before you pull yourself under the bar.

 

WOD:

18 Min AMRAP:

50 Double Unders

30 American KB Swings (53/35)

100M Suitcase Carry (53/35) w/Left Arm

100M Suitcase Carry (53/35) w/Right Arm

Video courtesy of T-Nation.  For the Suitcase Carry, don’t let your torso lean to one side or the other.  Stay nice and straight.  In today’s WOD, try to not let your heart rate get too high coming off the Double Unders as you’ll need some breath to get through the Kettlebell Swings.

 

Scaling Options:

KB weight -> 35/25 -> as needed

DUs -> 50 Penguin Hops -> 100 Single Unders -> 100 bunny hops

 

Cool Down:

Calf Stretch on rig – 1 Min per side

 

Barbell forearm rollout – 1 Min, per arm

Video courtesy of 3rd Element Fitness