10 bear plank shoulder taps
5 cobra2downward dog
5 cobra to hip snap
10 Thoracic High-fives
3 vertical jumps
Barbell warmup: With an empty bar perform 5 reps of: good morning, back squat, elbow rotations. Move hands to clean grip and perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, ¼ Front Squat, ½ Front Squat, full Front Squat, Hang Power Clean, Hang Squat Clean, Clean from mid-shin, Press, Push Press, Push Jerk, Split Jerk
Clean + Hang Clean + Jerk
Sets start every 3 min
%s based on 11Jan2023 1RM
Video courtesy of The Strength Agenda.
Our Clean & Jerk complex for this cycle will help dial in the power of the hip extension. Each rep of the complex will consist of a Clean (preferably squat), followed by a hang clean (preferably squat), and one Jerk (preferably split). With the times per set, these will turn more into an EMOM more than anything. Still, plenty of time to get the reps in.
3 Rounds for Time:
100′ Bear Crawl
15 Burpee to 6” target
Time Cap: 16 Min
Video courtesy of OPEX Fitness. Quick demo for the Burpee to 6″ target.
Today’s WOD will push the cardio threshold just enough to be on the border of uncomfortable. If you feel the breathing get harder as you go along, good. Means you are pushing correctly. Stick with it!
Burpee to 6” target -> regular burpee