Warmup:
1:00 Row
10 Alt Toe Touch
10 In-place twisting lunge
10 Cobra to Down Dog
5 Cobra to Hip Snap
10 Thread the Needle
1:00 Row
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, front squats, high hang squat clean, squat clean from knee, press, push press, push jerk
S/S/S:
Clean Pull + Power Clean + Low Hang Squat Clean
With a running clock:
From 0:00-3:00, do 3@60%
From 3:00-6:00, do 3@65%
From 6:00-9:00, do 2@70%
%s Based off 25Oct 1RM
Video courtesy of Collin Meeves.
Our Clean Complex for this cycle will build on last cycle and help us transition even more from the Power Clean into Squat Cleans while also getting some much-needed work on the first pull of our Cleans. One rep will consist of 1 Clean Pull, 1Power Clean, and a Low Hang (right below the knee) Squat Clean. Notice you’ll have three distinct hip extensions in this complex. First one helps reinforce keeping the arms straight until the pull is done, the second gets you used to fast elbows to catch the bar, and the third you’ll look to DROP fast into the bottom of the squat to receive the bar.
WOD:
8 Rounds:
8 Push Jerks (135/95)
8 Bar Facing Burpees
Time Cap – 16 Min
Video courtesy of Train FTW.
“Smooth is steady, steady is fast” That should be your mantra during the bar facing burpees. Keep a smooth movement going from dropping down, to coming up to the bar, to a quick hop over and drop into the next rep.
Scaling Options:
Bar weight -> 115/80 -> 95/65 -> as needed (ELITE: 155/115)
Joint Strike CrossFit 