Warmup:

Jog 30’ and back x3

High knees 30’

Butt kickers 30’

Side lunge 30’ and back

Spider-Man lunge 30’

Inchworm 30’

5 Burpees

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

Barbell Warmup: With an empty bar and in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, High Hang Power Clean, Front Squat, High Hang Squat Clean, Squat Clean from mid-shin

 

S/S/S:

Every 2 Min for 6 Min:

1 Power Clean

1 Front Squat

1 Hang Squat Clean

Start light and add weight at the start of every 2 Min

(Goal, be at or close to workout weight by last set)

Use these sets to get you dialed in for the Squat Cleans you’ll have to do in the WOD.

 

WOD:

3 SETS ON THE 6:00

400m Run

12 Burpee Over Bar

9 Squat Clean (135/95)

 

*Record time for all three sets.

 

Set 1 – 0:00-6:00

Set 2 – 6:00-12:00

Set 3 – 12:00-18:00

For the Burpee Over Bar, you do not have to stand all the way up after the burpee.  Just get off the ground and hop over your bar.  If you finish the required work before the end of the 6-minute cap of the round, the time before the next round starts is rest.  Earn that rest!

 

Scaling Options:

Run -> 500M Row

Bar weight -> 115/80 -> 95/65

 

Cool Down:

Couch stretch – 2 Min per side

 

Doorway Stretch – 1 Min per side