Warmup:

10 Box step ups

10 in-place lunges

10 DB deadlifts

5 1-arm KB press per side

5 Russian KB Swings

:30 kneeling wrist stretch

5 Box 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

On a running clock…

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

5:00-10:00, do 2 sets @70%

10:00-15:00 do 2 set @75%

%s Based on 29May 1RM

Video courtesy of The Strength Agenda.

Third time hitting our Clean & Jerk Complex this cycle.  Our %s stay the same as last time, but the number of sets increases, so use the time per round wisely. Make sure as you reset for the Hang Clean, your make sure you have a solid grip on the bar.

WOD:

3 Rounds of:

1 minute of Max reps Box Jumps (24″/20″)

1 minute of Max reps Dual DB Push Press (35/25)

1 minute of Max reps Jumping Lunges

1 minute of Max reps Am. KB Swings (55/35)

1 minute of rest

Score = total reps

Videos courtesy of Marcus Filly.

Think of this one as going Fight-Gone-Bad style, meaning there is no break from one minute to the next.  That said, look to finish up your last rep around the :50 mark on each minute (except on the KB swing minute.  Since you go into a minute of rest right after, go until you hear the beep).

Scaling Options:

Box height -> 20/16 -> as needed (ELITE: 30/24)

DB weight -> 25/15 -> as needed (ELITE:50/35)

KB weight -> 35/25 (ELITE: 70/55)

Cool Down:

Banded Bully Stretch – 1 min per side

Pigeon Pose on box – 1 Min per side