PROGRAMMING NOTE:  The Combat PT Tent will be closed this July 4th and 5th.  I will post a WOD for the 5th that can be done at the track.

Warmup:

200M jog

Walking Lunge 30’

Inchworm 30’

Side lunge 30’ & back

5 Cobra to Down Dog

5 cobra to Hip Snap

5 Vertical jumps

Barbell warmup – With an empty bar and hands in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang Power Clean, Hang Power Clean, Hang Squat Clean, Squat Clean from mid-shin, Press, Push Press, Push Jerk, Split Jerk

S/S/S:

Clean + Jerk Complex (Clean + Hang Clean + Jerk

2@65%

2@70%

1@75%

Set Starts Every 3 Min

%s Based on 29May 1RM

Video courtesy of The Strength Agenda.

Second time hitting our Clean & Jerk Complex this cycle.  Like last time, each rep will consist of 1 Clean, holding onto the bar and then bringing it to the hang position, and doing another Clean, then finishing off with a (preferably Split) Jerk.  As you should be used to now, the hang will force you to get the hips fully involved on moving that bar up high enough for you to drop under.

WOD:

AMRAP 12:

24 Alternating Kneel To Stand

14 Burpee to 6” Target

Videos courtesy of Functional Bodybuilding and OPEX Fitness, respectively.

While we want to move with a purpose, please don’t slam your knees into the ground on the Alternating Kneel to Stand.  As a matter of fact, if you can find a thin mat to have under your knees when you kneel down, please use it.  Only get one set of knees, folks.

Scaling Options:

Burpee to 6” Target -> Burpee (ELITE: Burpee Pull Up

Cool Down:

Scorpion Pose – 1 min per side

Couch Stretch – 1 Min per side