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
Joint Strike CrossFit 