250M row

10 bear plank shoulder taps

5 cobra2downward dog

5 cobra to hip snap

250M row

10 Squat2Stands

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:

500M Row

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!

Scaling Options:

Burpee to 6” target -> regular burpee

Cool Down:

Iron Cross – 1 Min per side


Scorpion Stretch – 1 Min per side


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