Warmup:

200M jog, then…

2X:

1:00 Jump Rope

10 Calf Pedals in Down Dog

10 Squat2Stand

10 Hollow Rocks

10 empty bar Elbow Rotations

Then…

Barbell warmup – 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. **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

On a running clock….

0:00-05:00 – 3 sets @70%

05:00-10:00 – 2 sets @75%

10:00-15:00 – 2 sets @80%

%s Based on 29May 1RM

Video courtesy of Collin Meeves.

Last time hitting our Clean Complex this cycle before we hit our Oly 1RM re-test.  By now, you should be used to the movements and getting under the bar FAST.  Dial it in with just a slightly heavier weight than last time.

WOD:

In 4 Min, complete:

400M Run

Max Double Unders

1 Min Rest

Repeat for 4 Total Rounds

Score – total Double Unders

Video courtesy of Kristi Eramo O’Connell.

Goal today is to maintain a fast, but not sprint pace on your 400M run.  Should be fast enough to wear you have close to 2:00 a round to knock out as many Double Unders as you can.  But, don’t go at such a fast pace where you are spending upwards of :30 trying to recover between the run and the rope work.  As you saw in the scales, there is no scale for Dubs today.  If you have never done a double under, today could very well be the day you get your first!  Go For it!!

Scaling Options:

Run -> 500M row

Dubs -> No Scale

Cool Down:

Calf Stretch on rig – 1 Min per side

Figure 4 Wall Stretch – 1 Min per side