Warmup:

100 Single Unders

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

30 High-jump Single Unders

Inchworm 30’

Spider-Man Lunge 30’

10 Pushup2Downward Dog

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

4@65%

4@70%

3@75%

+ 1 Jerk at the end of ea set.

Sets start every 4 min

% based on 16Mar 1RM

Video courtesy of Collin Meeves. Third time going through our Clean Complex.  Now that we have done this one a couple of times, make sure when the bar returns to the ground between the clean pull and the power clean, make sure you re-set your hips.  Don’t make it touch-and-go.  The %s stay the same, but reps go up, so time per set goes up to 4 Min.

WOD:

12 Min AMRAP:

15/12 Cal Row

200M Run

35 Double Unders

Total cardio AMRAP today.  Goal is constant movement, meaning keep the rest transitioning from movement to movement very short.  Shoot for 4+ rounds today

Scaling Options:

Run -> 15/12 Cal Bike

Double Unders -> 70 Single Unders

Cool Down:

Calf stretch on rig – 1 Min per side

T-spine roll out – 2 min