Warmup:
2X:
200M Run
8 DB Single-leg RDL per side
10 Squat2Stands
8 Single-DB Goblet Squat
3 Inchworm push ups
6 Single-DB Press per side
10 Huggers
Barbell warmup: With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, squat clean from mid-shin, press, push press, push jerk
S/S/S:
3-Position Clean (Floor, Below the Knee, above the knee)
3@60%
3@65%
2@70%
+1 Jerk at the end of each set.
Sets start every 3 min
% based on 29Mar 1RM
Video courtesy of Catalyst Athletics.
Our new Strength Cycle begins with a classic Clean Complex, the 3-position Clean. We will do one clean from the floor, hold onto the bar, and do one Clean from Below the Knee, hold onto the bar, and finish with one Clean above the knee). With each clean, you will become more and more dependent on your VIOLENT hip extension to make the bar move fast so you can get under it. The stronger we make the hips here, the stronger they will be when we shoot for a new 1RM. Also, at the end of each set, hit one Jerk. It is up to you if you want to do Push Jerk or Split Jerk.
WOD:
3 Rounds for Time:
12 Dual DB Hang Power Cleans (50/35)
9 Dual DB Front Squats
6 Dual DB Push Press
*100M Dual DB Farmer walk after each round
Video courtesy of Train FTW.
No lie, your grip will get smoked today. But, push yourself not to give into that fatigue and hold onto these DBs through the set. IF you need to put the DBs down, try to do it before and right after the farmer walks.
Scaling Options:
DB weight -> 35/25 -> as needed (ELITE – 70/50)
Joint Strike CrossFit 