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Warmup:

Grab a rower and light pair of DBs

10 Cal Row

5 DB deadlifts

5 DB Front Squats

5 DB Press

10 Cal Row

5 DB Hang Cleans

3 Devil’s Press

Barbell Warmup: With an empty bar, and in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, low hang (below knee) power clean, high hang squat clean, low hang squat clean, squat clean from mid shin, press, push press, push jerk, split jerk

 

S/S/S:

3-Position Clean (Floor, Below the Knee, above the knee)

3@60%,

3@65%,

2@70%

+ 1 Jerk at the end of ea set.

 

%s Based off 12Aug 1RM

 Sets start every 3 min

Video courtesy of Catalyst Athletics. Our Clean Complex this cycle continues on our path of getting comfortable catching the bar at the bottom of a squat.  The better we get here, the more weight we’ll be able to move. Since we are going from ground, to below knee, to above knee, keep a tight grip on that bar!!! 

 

 

WOD:

40-30-20-10*:

Row (Cals)

DB Hang Squat Cleans (35/25)

 

*Every 2 Min – 5 Devil’s Press (begin WOD w/5 Devil’s Press)

Time cap – 20 Min

Video courtesy of CrossFit HQ.  Quick demo of the DB Hang Squat Cleans. Today will push you; I guarantee it.  Move as quickly as you can from movement to movement, and make sure you keep an eye on the clock so at the top of every 2 min, you can hit the 5 Devil’s Press.  The DBs are on the lighter side this time, so rep cycling should go a little faster.

 

Scaling Options:

DB height -> 25/15 -> as needed

If no rower available use other cardio, if none available at all -> sumo deadlift hi pull (95/65) – 1 rep=1 cal

 

Cool Down:

T-Spine Roll out – 2 Min

 

Spider-Man Lunge hold – 1 Min per side

 

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