Warmup:

Jog 30’ and back X3

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

Side lunge 30’

Inchworm 30’

Barbell Warmup: With an empty bar in Clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power cleans, hang power clean, front squat, hang squat clean, power clean from mid shin, press, push press, push jerk

S/S/S:

Power Clean + Hang Squat Clean

3@65%

3@70%

2@75%

+ 1 Jerk at the end of ea set.

Sets start every 3 min

Video courtesy of Jonathan Miller. Second run of our Clean Complex this strength cycle.  As mentioned before, our complex will consist of one Power Clean, holding onto the bar and bringing it to the hang position (above the knee) and go into a Hang Squat Clean to equal 1 Rep.  Remember, the goal of this is to get you not only used to depending on explosive hip extension to move the weight, but the hang squat clean will force you to get SPEED under the bar to catch it at the bottom of the Clean.  The more effective we get with that piece, the more weight you can move in a Squat Clean (less distance to cover than a Power Clean).  Our %s go up this week, so really work to get to the bottom of the squat FAST!

WOD:

Track WOD

6 Rounds:

100M Sprint

300M easy jog pace

 

*No rest between reps or rounds

Today’s WOD is meant to be done at a track, just so it is easy to see where the 100M section is.  But, if you are stuck at home, you can do this on a treadmill, or mark off a 100M section on your street.  You’ll just have to turn around a few times to do the 300Mof easy jogging.  Remember, no stopping AT ALL in this WOD.  Once you finish the sprint, you go into a light effort pace. NO STOPPING!!!

Scaling Options:

Run -> Row 125M sprint -> easy pace 375M per round (no rest between any)

Cool Down:

Calf stretch – 2X1 min per side

 

Saddle Pose – 2 Min