Warmup:

3X jog 30’ and back

10 KB Deadlifts

Inchworm 30’

Spider-Man Lunge 30’

10 Russian KB Swings

Heel2Toe 30’

Side lunge 30’

10 American KB Swings

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD

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@70%

4@75%

3@80%

+ 1 Jerk at the end of ea set.

Sets start every 4 min

% based on 16Mar 1RM

Video courtesy of Collin Meeves. Last time going through our Clean Complex prior to re-testing our Oly 1RMs.  Keep focusing on resetting the hips when the bar returns to the ground.  The %s go up, so stay tight throughout!

WOD:

AMRAP 12:

5 Thrusters (95/65)

10 Am. KB Swings (53/35)

6 Thrusters (95/65)

12 Am. KB Swings (53/35)

etc..

*Add 1 Thruster per round and 2 KB Swings per round

 

Score = Total Reps

A Thruster/KB Swing ascending ladder will get that heart rate going today for sure!  On the lower rep sets, don’t try to turn this into a sprint.  Find a steady pace you can maintain throughout the AMRAP.  Otherwise, you’ll run out of gas early and be bent over, trying to catch your breath instead of getting more reps in.

Scaling Options:

Bar weight -> 75/55 -> as needed

KB weight -> 35/25 -> as needed

Cool Down:

Couch Stretch – 1 Min per side

 

T-spine roll out – 2 min

 

Laying Thoracic rotations 10 per side

Video courtesy of The Active Life