20220630

Warmup:

200M Jog

8 Box step overs

10 KB deadlifts

10 Spider-Man lunge w/twist

10 KB Russian Swings

6 box jumps

5 Am. KB Swings

5 Goblet Squats

4 Box jump overs

Barbell warmup: With an empty bar and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbow, hang power clean, front squat, hang squat clean above knee, hang squat clean below knee, squat clean from mid-shin.  Put down bar, shake out arms, pick bar back up and perform 3 reps of: press, push press, push jerk, split jerk

S/S/S:

3-Position Clean (Floor, Below the Knee, above the knee)

3@65%

3@70%

2@75%

+ 1 Jerk at the end of ea set.

Sets start every 3 min

%s Based off 19May2022 1RM

Video courtesy of Catalyst Athletics.

Second go at our 3-position Clean Complex this cycle.  As you know by now, one complex consists of a Clean from the floor, one from below the knee, and one from above the knee.  With the %s going up this week, keep that hook grip so you don’t drop the bar between reps.  Make sure you open those hips as violently as possible to get that bar moving, then as fast as you can, throw those elbows in front of the bar to get into the catch.

WOD:

21-18-15-12-9-6-3*:

Weighted Sit Ups (25/15)

Box Jump Overs (24″/20″)

*10 Am. KB Swings (70/53) after every round of Box Jump Overs

Videos courtesy of Train FTW. The deal make-or-break for this WOD is going to be the American KB Swings.  Try to keep a bend in the arm during the motion to keep the KB closer to the body, then fully extend the arms at the top of the movement.

Scaling Options:

Plate weight -> 15/10 -> no weight

Box height -> 20/16 -> as needed

Cool Down:

Cobra Pose – 2 Min

 

Kneeling Shoulder Stretch on box – 2 Min

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