Warmup:
1:00 Jump Rope
Walking Lunge 30’
Reverse Lunge 30’
Side Lunge 30’
1:00 Jump Rope
10 Empty bar good mornings
10 RDLs
Barbell warmup – With an empty bar and hands in Clean grip, perform 5 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, hang power clean, power clean from mid-shin, press, push press
S/S/S:
Power Clean:
10 Min to work up to a Heavy Single
Video courtesy of TOROKHTIY. Take the first 10 min of class to work up to a heavy single in Power Clean. Notice I did not say 1RM. Get as heavy safely in the given 10 minutes.
WOD:
25 Min AMRAP:
60 Double Unders
16 Power Cleans
8 Alt Front Rack Lunge
Bar weight = 50% of Heavy Single from part 1
Video courtesy of Functional Bodybuilding.
Given the bar weight, your goal should be to only have to break up the Power Cleans once per round. On the Alternating Lunges, aim to go unbroken.
Scaling Options:
Dubs -> 30 Dubs -> 120 Single unders (ELITE: 100 Dubs per round)
Bar weight-> 35% of Heavy Single (ELITE: 70% of Heavy Single)
Joint Strike CrossFit 