Warmup:

200M Run w/Med Ball

Side lunge 30’ and back

Heel2Toe 30’

Duck Walk 30’

Inchworm Push-ups 30’

Crab Walk 30’

200M Run w/Med Ball

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

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. PRIOR to WOD: With an empty bar and hands in Snatch Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, hang Power Snatch, Power Snatch from mid-shin

S/S/S:

Clean & Jerk Complex:

Clean Deadlift + Hang Squat Clean + Front Squat + Split Jerk

With a running clock:

From 0:00-3:00, do 2@65%

From 3:00-6:00, do 2@70%

From 6:00-9:00, do 2@75%

%s Based off 10Jan2024 1RM

Video courtesy of Strong By Mona.

Second take on our Clean & Jerk complex this cycle. Continue to focus on keeping the body in perfect position for each lift.  The %s jump up a little, but if the form is there, the increase should not make you fail.

WOD:

21-18-15-12-9-6-3:

Power Snatch (95/65)

Wall Balls (20/14)

Video courtesy of Functional Bodybuilding.

With the high rep sets, the better you cycle the Power Snatches, the less fatigued your back and shoulders will be.  Plan to catch the bar in your hips on the way down of each rep. That small pause as you catch and descend down to the ground will not only give you a split-second f rest, it also ensures you keep your back nice and flat as you go down, which should also get you to keep the back flat as you come back up.

Scaling Options:

Bar weight -> 75/55 -> As needed (ELITE: 135/95)

MB Weight -> 14/10 -> As needed

Cool Down:

Leg Bleeds – 2 Min

Lying Lumbar Rotation – 10 Passes per side

Video courtesy of T-Nation