Warmup:

Jog 30’ and back X 3

Spider-Man Lunge 30’

Inchworm push-ups 30’

Crab walk 30’

Stiff leg bear crawl 30’

2X30 sec kneeling wrist stretch –  see video below, courtesy of Train FTW

Barbell warmup: With an empty bar, and in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, hang power clean, power clean from mid-shin

WOD:

10-9-8-7-6-5-4-3-2-1:

Shuttle Runs*

Barbell Complex**

* Shuttle Run. 1 rep = 30′ down & 30′ back

** Barbell Complex. 1 Rep = 1 Power Clean + 1 Hang Power Clean

Bar weight – 155/110

Time Cap: 35 Min

Video courtesy of Train FTW.  Quick demo of the barbell complex for today. This WOD can smack you right in the face on the first set if you come out too hot.  Don’t sprint the shuttle runs.  Especially in the higher numbers, keep the pace steady. On the bar bell, would suggest dropping the bar after every hang power clean to save your grip and back. One note on standards: on the shuttle run, at every turnaround, make sure both feet and one hand touches the ground past the mark before going the other direction

Scaling Options:

Bar weight -> 135/95 -> as needed

Cool Down:

Iron Cross – 1 Min per side

Child’s pose – 2 Min