Warmup:

8 Box Step ups

8 Inchworm push ups

10 Spider-Man lunge w/twist

5 tuck jumps

6 Box Jumps

10 Iron Cross

3 Wall Walk

Barbell warmup: With an empty bar, do 3 of the following: dip/shrug, dip/shrug/elbows high, muscle clean, high hang Power Clean, High Hang Squat Clean, Squat Clean from mid-shin, Press, Push Press, Push Jerk, Split Jerk

S/S/S:

Power Clean + Front Squat + Split Jerk

3@60%

3@65%

2@70%

Sets start every 3 min

%s Based off 16Aug2023 1RM

Video courtesy of Wil Flemming.

New cycle!! On this cycle, our Clean Complex is going to take a step back and get us used to three different parts of the Clean & Jerk by breaking them apart.  Each rep of this complex will consist of a Power Clean (catching the bar above parallel) and a Front Squat (going from legs locked out to hip crease below the knee, back to lockout), and a Split Jerk (driving ourselves under the bar as fast as possible).  The goal is more efficiency in each piece, and putting them back together at the end when we re-test our Oly 1RM at the end of the cycle.

WOD:

15-12-9-6:

Box Jumps (30″/24″)

Deadlift (225/155)

Handstand Push Ups

15 Min time cap

Video courtesy of Misfit Athletics.

Today’s triplet is meant to be a little higher in standards than normal, with a higher box, heavy bar, and more advanced movement (HSPUs).  That said, this WOD is very doable in the time frame.  Just means you need to move as efficiently as possible and not try to sprint/muscle your way through or you’ll hit a wall by the round of 12.

Scaling Options:

Box height -> 24/20 -> as needed

Bar weight -> 185/130 -> as needed (Elite:315/220)

HSPUs -> Pike push ups off box -> pike push ups off floor -> high-kneel DB press

Cool Down:

Iron Cross – 1 Min per side

Elevated Prayer Stretch – 2 Min

Video courtesy of ChiroSport Specialists of Dallas