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

2 Wall Walks

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@70%

4@75%

3@80%

+ 1 Jerk at the end of each set

Sets start every 5 min

% Based on 7June 1RM

Video courtesy of CrossFit Southie.

Last time hitting our current Clean Complex for this cycle before we re-test our Oly Total.  %s go up, so stay tight!  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:

27-18-15-12:

Ground-2-Overhead (95/65)

Handstand Push Ups

*Every 2 Min, complete 2 Wall Walks

**WOD begins w/2 Wall Walks

Video courtesy of CrossFit HQ.

For Ground2Overhead, up to you how that happens.  You can Muscle Snatch it, Power Snatch it, Power Clean & Jerk it, whatever works for you.  Make sure you get those Wall Walks in and don’t let the back arch during them.

Scaling Options:

Bar weight -> 75/55 -> as needed (ELITE: 115/80)

HSPUs -> Pike Push up off box -> pike Push up off floor -> high-kneel Dual DB press (ELITE: Deficit HSPUs)

Wall Walks -> 10 plank shoulder taps

Cool Down:

Banded Bully stretch – 1 Min per side

 

Tricep Mash on barbell – 1 Min per side

Video courtesy of Ruck Fitness