30’ Duck Walk
30’ Crab walk
30’ Spider-Man Lunge
10 Cobra to Downward Dog
On Rig: On the Pull Up Rig, perform 5 reps of: Scap Pull Up, Kip Swings, Kipping Knee Raise, Toes2Bar
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
3-Position Clean (Floor, Below the Knee, above the knee)
+ 1 Jerk at the end of ea set.
%s Based off 12Aug 1RM
Sets start every 4 min
Video courtesy of Catalyst Athletics. Our third run of our Clean Complex this cycle. The %s stay the same as last time, but we will up the reps for each set. Therefore, each set will be 4 min instead of 3. Work on dropping even FASTER under the bar each rep.
5 Handstand Push Ups
Goal, 7+ Rounds
A row distance that you can give a mini sprint to sandwiched with sprint-number reps for two gymnastic moves. The goal should be unbroken on both the Toe2Bar and HSPUs, and then keep the row fast! 7+ rounds should be very doable.
T2B -> Kipping knee Raise -> Laying Toe2Bar -> V-Ups
Row -> 200M Run
HSPUs -> Pike Push Up off box -> Pike Push Up off floor -> Seated DB press