Warmup:

400M Jog

Spider-Man Lunge 30’

Inchworm 30’

Side Lunge 30’ and back

Heel2Toe 30’

On Rig – On rig, perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups, Kipping Pull Ups.  If doing Buddha Pull Ups, perform 3X5 Ring Rows

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

0:00-05:00 – 3 sets @65%

05:00-10:00 – 2 sets @70%

10:00-15:00 – 2 sets @75%

%s Based on 29May 1RM

Video courtesy of Collin Meeves.

Third time hitting our Clean Complex this cycle.  The hope is by now, you’re used to pushing those knees out of the way in the low hang. The %s stay the same as last time, but reps increase.

WOD:

AMRAP 14:

15 Pull Ups

30 Push Ups

45 Air Squats

Video courtesy of Mayhem Athlete.

Looking to hit a steady flow on some basic gymnastic movements today.  Don’t try to rush through any of the movements, as we want to be moving the whole time.  Rather, keep your form on point and move as smooth as you can.

Scaling Options:

Pull ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Push Ups -> To Bench

Air Squats -> To Depth

(ELITE: Wear vest)

Cool Down:

Scorpion Stretch – 1 Min per side

Figure 4 Wall Stretch – 2 Min per side