Warmup:

1:00 Ski Erg

10 Huggers

10 Spider-Man Lunge

10 Squat2Stands

10 Thoracic High Fives

1:00 Jump Rope

10 Scorpions

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

Barbell warmup – With an empty barbell and hands in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, hang power clean, power clean from shin

S/S/S:

3-Position Power Clean Complex (Above Knee, Below Knee, Ground)

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 23Oct 1RM

Video courtesy of The Lift Lab.

Last time hitting our 3-position Power Clean complex for this cycle before our Oly re-test. The %s go up so stay on point!

WOD:

4 Rounds:

9/7 Cals on Ski Erg

15 DB Power Clean & Jerks (50/35)

21 Double Unders

Time Cap: 16 Min

Video courtesy of Functional Bodybuilding.

This one is meant to be a bit quick.  With the lower-than-normal number of Dubs, use that as your recovery time so you have enough juice to attack the Ski Erg and the C&Js.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Dubs -> 42 Single Unders

Cool Down:

Couch Stretch – 2 Min per side

Calf Stretch on rig – 1 Min per side