Warmup:

1:00 Jump Rope

Side lunge 30’ and back

Heel2Toe 30’

Duck Walk 30’

Inchworm Push-ups 30’

Crab Walk 30’

1:00 Jump Rope

30 Calf Pedals in Down Dog

5 Cobra to Hip Snap

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 & Jerk Complex:

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

 

With a running clock:

From 0:00-5:00, do 3@65%

From 5:00-10:00, do 3@70%

From 10:00-15:00, do 3@75%

 

%s Based off 10Jan2024 1RM

Video courtesy of Strong by Mona.

Third run of our Clean & Jerk complex this cycle. Same focuses as last time.  Reps increase per set, so you get a little extra time each set as well.

WOD:

AMRAP 12 min:

15 Double Unders

7 Hang Power Cleans (50% of C&J 1RM)

15 Double Unders

7 Burpees

Video courtesy of Kristi Eramo O’Connell.

Today is all about constant movement from “Go!’ until the end of the 12 minutes. That said, instead of trying to sprint your dubs, steady pace them so less chance of tripping up on the rope (re-starting always eats up time). For the Hang Power Cleans, use the hips more than the arms so you have some grip later in this one. Burpees, are, well,…burpees.  Same rules, steady going down, steady going up.

Scaling Options:

Bar weight -> 40% of 1RM -> As needed (ELITE: 60-70% of 1RM)

Dubs – 2X Single Unders (ELITE: CrossOvers)

Cool Down:

Scorpion Pose – 1 Min per side

 

Lying Lumbar Rotation – 10 Passes per side

Video courtesy of T-Nation