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Warmup:

Jog 30’ and back x 3

High Knees 30’

Butt kickers 30’

Spider-Man Lunge 30’

10 Cobra 2 Downward Dog

10 Hollow Rocks

On Rig: On a pull up bar, perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raise, Kipping Leg Raise, Toe2Bar

Barbell Warmup: With an empty barbell perform 5 reps of: Good Mornings, Elbow Rotations, Press, Push Press, Push Jerk

S/S/S:

Push Jerk

3X5

Increase weight ea set

Video courtesy of CrossFit HQ.  Second time hitting the Push Jerk this cycle.  The better we become at these, the easier the finish for the Clean & Jerk becomes.!  So, the goal with the 3X5 is to start at about the weight you used for set4 or 5 on the 5X5 week and build from there.

WOD:

16 Min AMRAP:

400m Run

20 Toe2Bar

10 Hang Power Cleans (135/95)

Your goal should be 3+ Rounds today.  Keep a steady pace on the run, string a good amount of T2Bs each time your are on the rig, and pop through the Hang Power Cleans, and you’ll easily make that!

Scaling Options:

Run -> 500M Row

T2B -> Kipping Knee Raise -> Laying Toe2Bar -> V-Ups

Cool Down:

Banded OH stretch – 1 Min per side

 

Pigeon Pose – 1 Min per side

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