Warmup:

1:00 Row

10 Spider-man Lunge w/twist

10 Bow2Bend

10 Squat2Stand

1:00 Row

10 Huggers

10 Over& Backs

:30 Kneeling wrist stretch

Barbell Warmup – With an empty bar 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 mid-shin, push press, push jerk

WOD:

4 Rounds:

8 Power Clean & Push Jerk (95/65)

250/225M Row

-Rest 1 Min-

3 Rounds:

6 Power Clean & Push Jerk (115/80)

250/225M Row

-Rest 2 Min-

2 Rounds

4 Power Clean & Push Jerk (135/95)

250/225M Row

-Rest 3 Min-

1 Round:

2 Power Clean & Push Jerks (155/105)

250/225M Row

Video courtesy of CrossFit HQ.

Whereas yesterday’s WOD had movements get easier and reps increase from one piece to the next, today we go the opposite route.  The loads will increase but rep counts will drop.  The one constant – the row.  Use the 250/225 as a small recovery piece between rounds of Clean & Jerks.

Scaling Options:

Bar weight -> 50, 60, 70, 80%, respectively, of Clean & Jerk 1RM

Cool Down:

Banded hamstring stretch – 1 Min per side

Shoulder mash w/lacrosse ball – 1 Min per side