Warmup:

2 Rounds:

200M Jog

5 DB Deadlifts

5 DB front Squats

5 DB Hang Power Cleans

5 DB Press

Then…

Barbell warmup: With an empty bar and in Clean grip, perform 3 reps of: ¼ Front Squat, ½ Front Squat, Front Squat, Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Hang Power Clean, Power Clean from mid- shin, Press, Push Press, Push Jerk, Split Jerk

S/S/S:

Power Clean + Front Squat + Split Jerk

3@65%

3@70%

2@75%

Sets start every 3 min

% Based off 11Aug 1RM

Video courtesy of Mindset & Weightlifting By Mona.

Our second run of our Clean & Jerk Complex.  As stated before, take a quick second between the Power Clean and Front Squat, as well as between the Front Squat and Split Jerk, to set up properly before going into the next move.  %s go up, so keep form tight!!!

WOD:

AMRAP 17:

15 Hang DB Power Cleans (50/35)

12 DB Front Squats

9 DB Push Press

400M Run

Goal = 3+ Rounds

Video courtesy of Wolfpack Training. In the Hang DB Power Clean, keep the DBs between the legs so we get more of a hip hinge and save our backs.  This will also let you go right into the Front Squats once you finish the Hang Power Cleans as feet will be set about shoulder width.

Scaling Options:

DB weight -> 35/25 -> as needed

Run -> 500M Row or .75 mile on Echo Bike

Cool Down:

Couch Stretch – 2 Min per side

Calf Stretch in Downward Dog – 1 Min per side