Warmup:

:30 Jump Rope

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

:30 Jump Rope

20 arm circles

20 over and backs

Barbell Warmup – With an empty barbell and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbows, hang power clean, Hang Squat Clean, Power Clean from mid shin, Squat Clean from mid shin, Push Press, Push Jerk, Split Jerk

S/S/S:

Clean + Jerk Complex (Clean + Hang Clean + Jerk)

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%

%s Based on 28May 1RM

Video courtesy of The Strength Agenda.

Second time hitting our Clean & Jerk complex (one Squat Clean, followed by a Hang Squat Clean, and finished with a Jerk).  Again, focus on a quick drop under the bar and an aggressive punch on the jerk.

WOD:

AMRAP 12:

2,4,6,8…etc Push Jerk (115/80)

5,10,15,20…etc Double Unders

Video courtesy of WOD Prep.

Thing to remember in the Dubs; smooth is fast.  Use the smaller sets at the beginning of this WOD to get your rhythm down on your dubs so by the time you get in the 30-40 range, they string together effortlessly.

Scaling Options:

Bar weight -> 95/65 -> as needed (ELITE: 135/95)

Dubs -> 2X Single Unders

Cool Down:

Banded Bully Stretch – 1 Min per side

Calf Pedal in Down Dog – 20 per side