Warmup:

200M jog w/med ball

10 Med ball deadlifts

10 Squat2Stands

8 Med ball Front Squats

8 Pushup2downward dog

8 Med ball push press

5 wall ball shots

10 Huggers

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, squat clean from mid shin, press, push press, push jerk

S/S/S:

Clean + Jerk Complex (Clean + Hang Clean + Jerk)

4@65%

4@70%

3@75%

Sets start every 4 min

Video courtesy of The Strength Agenda. Third time doing our Clean Complex for this cycle.  As a reminder, one rep of the complex consists of 1 Squat Clean, 1 Hang Squat Clean, and 1 Jerk (Split or Power).  Our focus is the FAST drop under the bar in the Squat Clean and Hang Squat Clean.  %s stay the same, but reps increase, so round time goes up to 4 Min.  Get after it!

WOD:

pic courtesy of Devil WOD

“Karen”

For Time:

150 Wall-Ball shots (20/14)

Compare to 20180219

Go into this with an idea of what set/rep scheme will allow you to take as few breaks as possible to finish.  10 sets of 15 reps, 15 sets of 10 reps, 3 sets of 50, whatever allows you to stay consistent.  Make a game plan and keep it.

Scaling Options:

Med Ball weight -> 14/10 -> as needed

Cool Down:

Couch Stretch x 3 Min per side

 

Leg Bleeds x 2 min