Warmup:

2 Rounds:

1:00 jump rope

8 Cobra2Downward Dog

5 Cobra2Hip Snap

10 Spider-Man lunge w/twist

8 Hang Muscle Clean to Press

Then…

Barbell warmup: With an empty bar and in clean grip, perform 3 reps of the following: strict press, shrugs with bar locked out overhead, behind the neck press, pause strict press (2-sec pause at bottom of press)

S/S/S:

Strict Press

5X3

Increase weight ea set

Video courtesy of CrossFit HQ. Third attack on Strict Press for our current cycle.  The reps per set drop to three, so aim to go heavier than the 3X5 week.  Also, really lock in the core throughout the lift to keep yourself steady.

WOD:

Every 4 Min for 12 Min, complete:

50 Double Unders

15 Power Clean & Jerks (65% of 1RM)

10 Burpee Over Bar

Score = Slowest round

Video courtesy of CHALK Fitness.

When thinking of the best strategy on attacking this WOD, I would say, smooth-fast-smooth.  Have a smooth, consistent pace through the dubs, et fast (yet safe) in the C&Js, and smooth on the burpee over bar.  If you are not able to get all 15 C&Js unbroken, aim to at least get 5 touch and go before letting go of the bar.

Scaling Options:

Dubs -> 2X Single Unders (ELITE: 100 Dubs every round)

Bar weight -> 50% of C&J 1RM)

Burpee over bar -> burpee to bar step over

Cool Down:

Banded Bully Stretch – 1 Min per side

Scorpion Stretch – 1 Min per side