Warmup:

1:00 Echo Bike

5 Inchworm to air squat

5 cobra to downward dog

5 cobra to hip snap

10 Squat2Stand

10 Thoracic High Fives

1:00 Echo bike

5 Scap pull ups on bar

5 kip swings

3 jumping pull ups

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

4@70%

4@75%

3@80%

Sets start every 5 min

%s based on 11Jan2023 1RM

Video courtesy of The Strength Agenda. Final run of our clean complex prior to re-testing our Oly 1RM numbers.  %s go up one more time, so keep your form on point!

WOD:

14 Min AMRAP:

15/12 Cal Echo Bike

7 Burpee to Chest2Bar Pull Up

Goal – 5+ Rounds

Video courtesy of Functional Bodybuilding.

Look to keep a steady, yet fast pace on the Echo Bike and then go right into the Burpee2Chest2Bar Pull Ups.  Today, would rather you go into a kip to hit these rather than just jumping like many of us did in the Open during 23.2.  Today is about training the body in proper movement patterns, not testing our all-out capacity.

Scaling Options:

Burpee to Chest2Bar Pull Ups – > Burpee to Kipping Pull Up (Chin above) – > Burpee to Jumping Pull Ups (ELITE: Bar Muscle Up)

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Scorpion Pose – 1 Min per side