Warmup:

200M jog

10 Box step ups

10 Scap Pull Ups

5 Cobra to Down dog

5 Beat Swings

5 Cobra to hip snap

5 Kipping Knee Raise

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 @70%

5:00-10:00, do 2 sets @75%

10:00-15:00 do 2 set @80%

%s Based on 29May 1RM

Video courtesy of The Strength Agenda.

Last time hitting our Clean & Jerk Complex before we re-test our Oly 1RMs.  %s jump one last time, but reps stay same as before.  Stay focused and hit these perfectly!

WOD:

15 Min AMRAP:

200M Run

15 Burpee Box Jumps (24”/20”)

10 Toe2Bar

Goal – 5+ Rounds

Video courtesy of OPEX Athletics.

Look to stay at a pretty fast (but not sprint) pace on your run, but ease off the gas right at the end so you can attack the burpee box jumps right away.  On the BBJs, use the step down as a mini break to let you get a breath in before your next rep.  On the Toe2Bar, get manageable chunks in if you can’t go 10 unbroken.

Scaling Options:

Run -> 500M Row

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

Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> V-Ups

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Pigeon Pose on box – 1 Min per side