Warmup:

2X:

1:00 Jump Rope

10 Calf Pedals in Down Dog

10 Spider-Man Lunge

10 Bow to Bend

10 Elbow Rotations w/empty bar

5 empty bar back squats

Then…

Barbell warmup – With an empty barbell and hands in Clean Grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, Front Squat, high hang Squat Clean, hang Squat Clean, Power Clean from mid-shin

S/S/S:

Clean Pull + Power Clean + Low Hang Squat Clean

0:00-03:00 – 2 sets @60%

03:00-6:00 – 2 sets @65%

6:00-9:00 – 1 sets @70%

%s Based on 29May 1RM

Video courtesy of Collin Meeves. Our Clean Complex this cycle will consist of a Clean Pull, followed by a Power Clean, and ending with a Low Hang Squat Clean.  The points to focus on: in the Clean Pull, make the first and second pull smooth and straight up and down. In the Power Clean, get used to the hips driving hard to get that bar moving. With the low hang, work on moving the knees out of the way as the bar goes down to the low hang position and when the bar comes back up.

WOD:

3 Rounds:

40 Double Unders

350M Row

300M Run

Time Cap: 12 Min

Video courtesy of Park City CrossFit. The row and run should take roughly a minute and a half each, so your make or break it will be your dubs.  Remember, smooth is fast.  Don’t sprint through the reps, but stay steady to go as close to unbroken as possible.

Scaling Options:

Dubs -> 80 Single Unders

Run -> 12/9 Cal Echo Bike

Cool Down:

30 Calf Pedal in Down Dog

Couch Stretch – 1 Min per side