Warmup:

Jog 30’ and back x4

High Knees 30’ & back

Butt kickers 30’ & back

Side shuffle 30’ & back

Inchworm 30’

Bear crawl 30’ & back

10 Over & Backs

10 KB deadlifts

5 KB Russian Swings

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)

4@70%,

4@75%,

3@80%

+ 1 Jerk at the end of ea set.

%s Based off 12Aug 1RM

 Sets start every 4 min

Video courtesy of Catalyst Athletics. Our final run of our Clean Complex before we re-test our Oly maxes.  The %s go up this week, so stay tight!  Work on dropping even FASTER under the bar each rep.

WOD:

AMRAP 15:

400M Run

15 Russian Kettlebell Swings (70/53)

Grind this one out!  Consistent running, quick, powerful reps on the Russian swings is key.  Goal should be 4-5 rounds.

Scaling Options:

Run -> 500M Row

KB weight -> 53/35 -> 35/25 -> as needed

Cool Down:

Cobra Pose – 2 Min

 

Thread the Needle hold – 1 Min per side