Warmup:

15 Cal Row

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

One-leg RDL to kick 30’

20 arm circles

20 over and backs

Barbell Warmup: With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, high hang power clean, hang power clean, power clean from mid shin, front squats, press, push press, push jerk   

S/S/S:

Power Clean + Front Squat

3@60%

3@65%

2@70%

+ 1 Jerk at the end of ea set.

Sets start every 3 min

 

%s Based off 4 Feb 1RM

Video courtesy of Catalyst Athletics.  Our Clean Complex this cycle keeps it simple.  One Power Clean and one Front Squat per rep.  Even though it sounds simple, this means full control at the end of one complex move and then stability into a strength movement.  We get strong in these; your squat cleans will get better

WOD:

4 Rounds For Time:

21/18 Cal Row

15 Power Cleans (115/80)

9 Jerks (115/80)

*16 Min Time Cap

Good, powerful strokes on the row will allow you to knock out those Cals fast!  For the Power Cleans, if you can do the whole set unbroken, great.  If you can’t then think about putting the bar down with maybe two reps left.  That way, when you pick it back up and finish those last two, you can go right into your Push Jerks. Best to do the Jerks unbroken, otherwise you’re adding extra clean reps into your WOD to get the bar back up to your shoulders.

 

Scaling Options:

Row -> Sumo Deadlift High Pull (95/65), 1 rep per cal

Bar weight -> 95/65 -> as needed

 

Cool Down:

Banded Bully Stretch – 1 Min per side

Video courtesy of Self Holistic Health

 

Couch Stretch – 2 Min per side