1 Min row

30 sec row leg and hips only

10 Spider-Man Lunges

5 Inchworm push ups

10 Iron Crosses

10 Scorpions

10 Over & Backs

On Rig: Perform 5 reps of scap pull ups, kip swings, Kipping Knee Raise, Alternating 1-Leg Toe2Bar (do 6 total), Toe2Bar

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


High Hang Clean + Clean




 +1 Split Jerk at the end of ea set.

Sets start every 3 min

% Based off 3Nov 1RM

Video courtesy of Catalyst Athletics.

Our Clean complex this cycle will put an emphasis on violent hip extension at the beginning, which will help establish the movement pattern in the second part of the lift.  Each rep of the complex will consist of one hang Clean (preferably squat), holding onto the bar, bringing it to the ground, re-setting the hips and performing one Clean from the ground (again, prefer you do Squat Clean). It’s not a deal-breaker if you drop the bar between movements, but since the loads are lighter, now would be a good time to increase that grip strength by holding onto the bar through the whole complex!


10 Rounds For Time:

Reps of 10-9-8-7-6-5-4-3-2-1

Power Snatch (115/80)

Toes 2 Bar

15 Min Time Cap

Video courtesy of CrossFit HQ.

The first few sets of this WOD will make you feel like there is no end in sight.  But, you’ll notice your pace pick up as you get into the later sets, which should allow you to make it under the cap!

Scaling Options:

Bar weight -> 95/95 -> as needed

Toe2Bar -> Alt 1-Legged Toe2Bar -> Kipping Knee Raise -> V-Ups

Video courtesy of Functional Bodybuilding

Cool Down:

Barbell rollout on forearms – 1 Min


Cobra Pose – 1 Min


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s