Warmup:
1:00 Echo Bike
4 Shuttle Runs (25’ out and back)
Side lunge 30’ and back
Crab walks 30’
Stiff-leg bear crawl 30’
1:00 Echo Bike
Barbell warmup -With an empty barbell and hands in clean grip, perform 3 reps of: RDLs, dip/shrug, dip/shrug/high elbows, hang power clean, Hang Squat Clean, Power Clean from mid shin, Push Press, Push Jerk, Split Jerk.
**Prior to WOD, with an empty bar, and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, Power Snatch from mid-shin
S/S/S:
Clean Pull + Power Clean + Low Hang Squat Clean
On a running clock…
0:00 – 3:00, do 2 sets @60%
3:00 – 6:00, do 2 sets @65%
6:00 – 9:00 do 1 set @70%
Finish each set with 1 Push or Split Jerk
%s Based on 19Mar 1RM
Video courtesy of Collin Meeves.
Our Clean Complex this cycle will consist of 1 Clean Pull into 1 Power Clean, followed by a Low Hang Squat Clean. The Clean Pull will get us used to using leg drive to move the weight. The Power Clean will get you used to pulling the bar high and beginning to pull yourself under. The Hang Squat Clean will put those pieces together while also getting you used to keeping tension in the low hang (right below the knee).
WOD:
For Time:
10 Power Snatch (115/80)
10 Shuttle Runs (25′ out, 25′ back)
15/12 Cal Echo Bike
10 Power Snatch
15/12 Cal Echo Bike
10 Shuttle Runs
10 Power Snatch
Time Cap – 15 Min
Video courtesy of Mayhem Athlete.
Nice little “up and down the mountain” chipper for today. Would suggest fast singles on the Power Snatch today over going all touch and go. Maybe save that for the last 10, but for the first and middle 10, conserve some energy to get through the cardio pieces.
Scaling Options:
Bar weight -> 95/65 -> as needed (ELITE: 135/95)
Joint Strike CrossFit 