Warmup:

3X:

200M jog

10 Hollow Rocks

10 Scorpion Stretches

6 Box Step overs

Then…

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

S/S/S:

Every 2 Min for 6 Sets:

1 Power Clean

1 Front Squat

1 Squat Clean

1 Split Jerk

Star light and (45% of 1RM) and work up to a medium weight.  Focus on technique (fast elbows, good snap to the hips, tight core in the squats)

Video courtesy of CrossFit Exalt.

Today’s Clean Complex is not meant to get heavy (unlike what happened to the guy in the video).  Focus more on keeping perfect position in each lift Make sure to get the violent hip extension in the cleans and jerk.  Make sure the core stays tight and elbows stay high in the squats.

WOD:

3 Rounds For Time:

400M Run

30 Ab-mat Sit Ups

20 DB Floor Press (50/35)

10 Dual DB Box Step overs (50/35) (24”/20”)

Videos courtesy of Marcus Filly and Misfit Athletics, respectively.

While I do want you to go fast through this WOD, be careful in the Floor Press to NOT slam your elbows into the ground.  Also, on the box step overs, however you get over the box is up to you, but I would suggest a lateral type of step over.

Scaling Options:

Run -> 500M Row

Sit Ups -> Feet anchored (ELITE: GHD)

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Box height -> 20/16 -> as needed

Cool Down:

Scorpion Stretch – 1 Min per side

Kneeling Shoulder Stretch on Box – 2 min