Warmup:

2X:

1:00 Jump Rope

20 Calf pedal in down dog

5 Side lunges per side

10 Alt Toe touch in down dog

200M jog

Then…

Barbell warmup – With an empty bar and hands in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, Hang Power Clean, Power Clean from mid-shin, press, push press, push jerk

WOD:

5 Rounds:

400M Run

7 Clean & Jerks (135/95)

50 Double Unders

Time Cap – 30 Min

Video courtesy of CrossFit Mayhem.

The make-or-break piece for this WOD is going to be how efficiently you can cycle the Clean & Jerks.  We know for the run and Dubs, steady rhythm will be key.  But, can you keep good form and cycle the barbell work?

Scaling Options:

Run -> 500M Row

Bar weight -> 115/80 -> 95/65 -> as needed (ELITE: 165/115)

Dubs -> 100 Single unders (ELITE: 100 Dubs)

Cool Down:

Calf Stretch on Rig – 1 Min per side

Single Leg Forward Fold – 1 min per side