Warmup:

Bear crawl 30’ and back

Side lunge 30’ and back

Inchworm 30’

Spider-Man Lunge 30’

10 Pushup2downward dog

10 should taps in plan

2 wall walks

5 min pistol practice – See video below, courtesy of Squat University

Barbell Warmup: With an empty bar and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbow, high hang power clean, power clean, front squat, low hang squat clean, clean pull.  Put down bar, shake out arms, pick bar back up and perform 5 reps of: press, push press, push jerk, split jerk

S/S/S:

Clean Pull + Power Clean + Low Hang Squat Clean

3@65%

3@70%

2@75%

+ 1 Jerk at the end of ea set.

Sets start every 3 min

% based on 16Mar 1RM

Video courtesy of Collin Meeves. Second time going through our Clean Complex.  As noted before, this complex that will emphasize the First & Second Pull on the Clean with a Clean Pull, as well as work the overall hip extension in both a Power Clean and a Low Hang Squat Clean.  With the low hang, the goal is to come to a stop right below the knee.  When you are in that position, make sure you stay tight!  The %s go up this week, so utilize a hook grip during the complex.

WOD:

AMRAP 15:

5 Strict Handstand Push-Ups

10 Alternating Pistols

15 Burpees

Looking to keep good stability in the first two movements today, and then a steady flow through the burpees

Scaling Options:

Strict HSPUs -> Pike Push Ups off Box -> Pike Push Ups off floor -> High kneeling DB press

Pistols -> Banded Pistols (see video below, courtesy of Invictus Fitness)

Cool Down:

Banded med ball shoulder stretch

Video courtesy of Barbell Shrugged

 

Half Saddle Stretch on med ball

Video courtesy of Signum CrossFit