Warmup:

2X:

1:00 Jump Rope

10 Huggers

10 Over and Backs

8 Box step ups

20 Calf Pedals in Down Dog

10 KB deadlifts

5 Russian Swings

WOD:

20-1 (20-19-18-etc):

American KB Swings (55/35)

-After Even Rounds: 8 Box Jumps (24”/20”)

-After Odd Rounds: 30 Double Unders

Video courtesy of Train FTW.

At “3,2,1..Go!” hit 20 American KB Swings, then 8 box jumps, then 19 KB Swings, the 30 Dubs, then 18 KBS, then 8 box jumps, then 17 KBS, then 30 dubs, etc.… With this descending ladder, start with a conservative pace in the KB Swings.  This will allow you to stay at a good rate through either the box jumps or double unders.  As the reps on the KB Swings go down, then pick up the pace, but not too much.  Realize in this one, you are hitting 10 sets of box jumps and 10 sets of dubs.

Scaling Options:

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Box height -> 20/16 -> as needed (ELITE: 30/24)

Dubs -> 60 Single Unders (ELITE: 50 Dubs per round)

Cool Down:

Calf Pedal in Down Dog (slow and controlled) 30 per side

Pigeon Pose on box – 1 Min per side

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)

Cool Down:

Banded OH stretch – 1 Min per side

Iron Cross – 1 Min per side