Warmup:

15 Cal Row

10 Cobra2Downward Dog

10 Spider-Man Lunge

10 Thoracic High Fives

10 V-Ups

On Rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raise, Kipping Toe2Bar 

Barbell Warmup: With an empty bar, and in Clean Grip, perform 5 reps of: Dip/Shrug, Dip/Shrug/High elbows, High Hang Power Clean, Hang Power Clean, Press, Push Press, Push Jerk

 

WOD:

EMOM 24:

 

Min 1 – 5 Hang Power Clean + 1 Push Jerk (155/105)

Min 2 – 12/9 Cal Row

Min 3 – 10 Toe2Bar

Video courtesy of Invictus Fitness. 45 seconds. Make that your goal in each minute.  No more than 45 seconds of work in any given minute.  Keep that pace, you’ll make it through

 

Scaling Options:

Bar weight -> 135/95 -> 115/80 -> as needed

Toe2Bar -> Kipping Knee Raises -> Laying Toe2Bar -> V-Ups

 

Cool Down:

Cobra Pose – 2 Min

 

Forearm barbell roll out – 1 Min per side

Video courtesy of 3rd Element Fitness