Warmup:

1:00 Row

Spider-Man Lunge 30’

Heel2Toe 30’

1:00 Bike

Inchworm 30’

Duck Walk 30’

1:00 Ski Erg

10 Huggers

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 below knee

S/S/S:

Clean Pull + Power Clean + Low Hang Squat Clean

 

With a running clock:

From 0:00-5:00, do 4@70%

From 5:00-10:00, do 4@75%

From 10:00-15:00, do 3@80%

 

%s Based off 25Oct 1RM

Video courtesy of Collin Meeves.

Last time hitting our Clean Complex this cycle before our Oly 1RM re-test at the beginning of the year.  The reps stay the same as last time, but the  %s go up.  Therefore, take advantage of the 5 min per set to make sure the reps are done as best as you can.

WOD:

21-15-9*:

Cal Row

Cal Echo Bike

Cal Ski Erg

 

*35 Double Unders after each movement

 

Time Cap – 20 Min

Video courtesy of WOD Prep.

Best way to keep this WOD from becoming a lung-blower?  Consistent speed on the row, bike and ski erg, and steady rhythm on the dubs.  Also, to clarify, the dubs are done after each set of a movement.  Meaning it will go: 21 Cal Row, 35 Dubs, 21 Cal Bike, 35 Dubs, 21 Cal Ski Erg, 35 Dubs, 15 Cal Row, 35 Dubs, etc…

Scaling Options:

Dubs -> 70 Single Unders (ELITE: 75 Dubs)

Cool Down:

Calf Pedal in Down Dog – 30 per leg

 

Couch Stretch – 1 Min per side