Warmup:

10 Cal Bike

Spider-Man Lunge 30’

Heel2Toe 30’

Side Lunge 30’ and back

Duck Walk 30’

Inchworm 30’

200M jog

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)

4@65%

4@70%

3@75% +1 Jerk at the end of each set.

Sets start every 5 min

% based on 29Mar 1RM

Video courtesy of Catalyst Athletics.

Third time hitting our 3-position Clean complex.  The %s stay the same, but the reps increase, so you get an additional minute per set.  Keep the form on point, and don’t forget the Jerk at the end of each set!

WOD:

36-30-24-18:

Echo Bike (Cals)

200M Run after every round of Bike

Time Cap: 15 Min

Video courtesy of William Crish. Today is meant to be a bit of a sprint, but with a time cap that takes into consideration what the Echo Bike may do to your legs and lungs.  As strange as it sounds, use the 200M run as a recovery before going all-out on the Echo bike on the next round!

Scaling Options:

Run -> 250M Row

Cool Down:

Couch Stretch – 2 Min per side

Calf Stretch on rig – 1 Min per side