Pic courtesy of Back Alley Fitness.  Happy Valentine’s Day!!!

Warmup:

2 Sets:

:30 jump rope

10 Bow2Bends

10 Squat2Stands

5 Push up2Downward Dog (pedal calves 5 times ea in DWD)

10 light plate Ground2OH – see video below, courtesy of Functional Bodybuilding

25’ light plate OH walking lunge

Then…

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

S/S/S:

Clean + Hang Clean + Jerk

3@65%

3@70%

2@75%

Sets start every 4 min

%s based on 11Jan2023 1RM

Video courtesy of The Strength Agenda. Our second run of our Clean Complex for the cycle.  As a reminder, 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 %s going up, time per set has increased as well.

WOD:

14 Min AMRAP:

50 Double Unders

50-feet, Single-Arm Overhead Walking Lunges* (50/35#)

*Switch arms at 25 feet

Video courtesy of OPEX Fitness. Key to today’s WOD will be to let the shoulder relax as much as possible in your double unders.  This way, the shoulders have enough juice to stay stable in the OH DB walking lunge.  Also, keep the core engaged in both movements.

Scaling Options:

Double Unders -> 100 Single Unders (Elite – 1000 Double Unders)

DB weight -> 35/25 -> as needed (Elite – (70/50)

Cool Down:

Calf Stretch on Rig – 1 Min per side

Banded Bully Stretch – 1 Min per side