Warmup:

2 Rounds:

50 Single Unders

5 KB Sumo Deadlifts

5 Air Squats

5 KB High Pulls

5 Pushup2Downward Dog

5 KB Sumo Deadlift High Pulls

Then…

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

4@70%

4@75%

3@80%

+ 1 Jerk at the end of ea set.

Sets start every 4 min

Video courtesy of Jonathan Miller. Last run of our Clean Complex this strength cycle before we re-test our C&J 1RM.  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 reps stay the same as last time, but the %s increase, so keep that grip!

WOD:

21-18-15-12-9-6-3:

KB Sumo Deadlift High Pull (70/53)

Double Unders

Video courtesy of Train FTW. Today’s WOD should be a relatively fast WOD.  But, don’t trade speed for bad form on the Sumo Deadlift High Pulls.  Maintain a flat back throughout, use your hips to generate that force to move the KB upwards, and don’t slam back down to the ground on the way down.

Scaling Options:

KB weight -> 53/35 -> as needed

DUs -> 3X Single Unders

Cool Down:

Iron Cross Hold – 1 Min per side

 

Calf Stretch on Rig* – 1 Min per side

Video courtesy of Tom Morrison.  Small variation on our calf stretch on the rig.  Hair flip optional…