Warmup:

1:00 Ski Erg (easy pace)

8 KB Single-leg RDLs ea side

8 KB Sumo deadlift hi pull

1:00 Ski Erg (med pace)

10 Iron Cross

10 Scorpions

30-sec sprint on Ski Erg

10 Squat2Stands

10 Bow to Bends

Barbell warmup: With an empty bar perform 5 reps of: Good mornings, Kang Squats, move bar to hang and ensure clean grip, and get 5 RDLs, 5 Clean pulls

S/S/S:

Clean Pull

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics.

Final run of Clean Pulls for the cycle.  Today, the goal is to knock out a heavy set of 5, move up in weight, hit a heavy set of 4, move up in weight, hit a heavy set of 3, move up in weight, hit a heavy set of 2, and then finish a little heavier for a good heavy single.  Yes, you should be going much heavier than your Clean 1RM so when you go for that heavy Clean next time, pulling the weight from the ground won’t feel as difficult.

WOD:

For Time:

10 Cal Ski Erg

12 Hang Power Cleans (115/80)

15 Cal Ski Erg

12 Hang Power Cleans

20 Cal Ski Erg

12 Hang Power Cleans

25 Cal Ski Erg

12 Hang Power Cleans

30 Cal Ski Erg

12 Hang Power Cleans

Video courtesy of CrossFit Forrest. Ski erg and Hang Power Clean couplet for your Wednesday enjoyment.  Hang PCs stay at 12 per round, but your cals on the Ski Erg increase. On the hang PCs, aim to catch the bar in the hip after every rep.  This will allow you to re-grip your hands if needed.

Scaling Options:

No ski erg -> Banded ski erg (2 pulls = 1Cal)

Bar weight -> 95/65 -> as needed (ELITE: 135/95)

Cool Down:

Iron Cross – 1 Min per side

Banded Bully Stretch – 1 Min per side