Warmup:

200M run

30’ side lunge and back

30’ inchworm

30’ duck walk

30’ crab walk

10 PVC pas throughs

10 PVC around the worlds

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, high hang power clean, hang power clean, power clean from mid-shin, squat clean from mid-shin, strict press, push press, push jerk, split jerk

S/S/S:

3-Position Clean (High Hang, Hang, From Floor)

4@65%

4@70%

3@75%

+ 1 Jerk at the end of each set

Sets start every 5 min

% Based on 7June 1RM

Video courtesy of CrossFit Southie.

Third time hitting our current Clean Complex for this cycle.  %s stay thew same as last time, but reps go up, so you get an extra minute per set.  Make sure each time you catch the bar, those elbows are up and the bar lands on the shoulders.  And finish each set with one good Push Jerk or Split Jerk!

WOD:

2 Rounds for Time:

800M Run

20 Overhead Squats @ 55@ of 1RM

Time Cap: 15 Min

Video courtesy of Kristi Eramo O’Connell.

This WOD could not be anymore straightforward.  Go run, come in and knock off a big set of Overhead Squats.  Rinse and repeat.  That said, steady pace on the run so you have the juice to stay stable in the OHS.

Scaling Options:

Run -> 1000M row

Bar weight -> 45% of OHS 1RM (ELITE: 165/115)

Cool Down:

Banded OH stretch – 1 Min per side

Couch Stretch – 2 Min per side