Warmup:

400M jog

Walking kicks 30’

Inch worm 30’

Side lunge 30’

Bear crawl 30’ and back

1 Wall Walk into :30 Handstand Hold

:30 Kneeling wrist stretch

Barbell warmup – With an empty bar, and in clean grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, front squat, high hang power clean, high hang squat clean, hang squat clean, push press, push jerk, split jerk

S/S/S:

Hang Squat Clean

On a running clock…

0:00-4:00, do 2 sets @65%

4:00-8:00, do 2 sets @70%

8:00-12:00 do 1 set @75%

Finish each set with 1 Push or Split Jerk

 

%s Based on 8Jan 1RM

Video courtesy of Catalyst Athletics.

Second time hitting our Hang Squat Clean this cycle. Not only are we getting better at hip explosion and a quick drop under, but the multiple reps in the hang will build that grip strength. Don’t forget the Jerk at the end of each set!

WOD:

For Time:

200M Run

3 Wall Walks

200M Run

6 Wall Walks

200M Run

9 Wall Walks

200M Run

12 Wall Walks

Time cap – 16 Min

Video courtesy of Misfit Athletics.

So, Wall Walks when fresh require a good amount of control and core strength.  Wall Walks done under exertion can be a bit more challenging.  Try to calm your breath as you come in from the run and approach the wall.  This should help keep you from losing your breath when upside down.

Scaling Options:

Run -> 250M Row

Wall Walk -> 8 Alternating Plank Shoulder Taps (ELITE: 25/50/75/100’ Handstand Walk)

Cool Down:

Pigeon Pose on Box – 1 Min per side

 

Kneeling Shoulder Stretch on Box – 2 Min