Warmup:

1:00 Row

8 Box Step ups

8 Inchworm push ups

10 Spider-Man lunge w/twist

5 tuck jumps

6 Box Jumps

10 Huggers

10 Over & Backs

3 Wall Walks

4 Box Jump Overs

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

4@70%

4@75%

3@80%

Sets start every 5 min

%s Based off 16Aug2023 1RM

Video courtesy of Wil Fleming.

Last time hitting our Clean & Jerk complex for this cycle before we re-test our Oly 1RM (25Oct).  SO, even though this cycle has been focused on the Power Clean and then a Front Squat, the goal is when we go for the Oly Total and you go back to a Squat Clean (if you prefer), then the loads will feel much more manageable.  %s go up this week, so keep that form dialed in!

WOD:

For Time:

40 Box Jump-Overs (24″/20″)

20 Handstand Push-Ups

30 Box Jump-Overs

15 Handstand Push-Ups

20 Box Jump-Overs

10 Handstand Push-Ups

10 Box Jump-Overs

5 Handstand Push-Ups

 

Time Cap: 12 Min

Video courtesy of the WOD Doc.

Smoothness in the box jump overs and big, manageable chunks on the HSPUs will allow you to make this one under the cap.  The video gives some great tips on making the movements as efficient as possible for the box work.

Scaling Options:

Box height -> 20/16 -> as needed (ELITE: 30/24)

HSPUs -> Pike push-ups off box -> pike push-ups off floor -> high-kneel DB press (ELITE: Deficit HSPUs)

Cool Down:

Banded Bully Stretch – 1 Min per side

 

Kneeling Shoulder Stretch on box – 2 Min

Video courtesy of Train FTW