Warmup:

2X:

1:00 Row

10 Inchworm Push Ups

10 Squat2Stands

10 Thoracic High Fives

10 Push Up to Down Dog

Then…

Barbell warmup – Place an empty barbell in the rig and perform 5 reps of: Strict Press, Push Press, Push Jerk, Split Jerk, Tall Split Jerks* (see video below, courtesy of Catalyst Athletics for Tall Split Jerks)

S/S/S:

Jerk Drive + Push Jerk + Split Jerk

0:00-04:00 – 3 sets @65%

04:00-8:00 – 2 sets @70%

8:00-12:00 – 2 sets @75%

Use % from 29May C&J 1RM

Video courtesy of Fort Collins CrossFit.

Third time hitting our Push variation this cycle.  Just like with our Clean Complex earlier in the week, our %s stay the same as last time, but we will hit more reps this time

WOD:

Every 4:00 for 5 Sets:

38/30 Cal Row

-Rest remaining time

-Goal 2:00/2:30 of work per round

Video courtesy of Dark Horse Rowing.

Continuing our Row improvement cycle.  Today, we get away from distance and focus on Cals.  Your goal should be top finish each interval in 2 minutes or less.

Scaling Options:

Cals -> reduce to what you can row in 2:00/2:30

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Thread the Needle – 1 Min per side