Warmup:

1:00 Row

10 Bow to Bends

10 Cossack Squats

10 Kneeling Lat Stretch

:30 kneeling wrist stretch

10 Air Squats

2 Rope walks

5 Toe2Rope

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

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, Power Clean from mid shin, Squat Clean from mid-shin, Front Squat

S/S/S:

Clean Complex

4 Sets:

2 Clean Pulls

2 Hang Power Cleans

2 Front Squats

-Build in weight-

Just like Tuesday’s Snatch Complex, use this as a way to prime yourself for the Squat Cleans and Front Squats in the upcoming WOD.  Maybe go a bit heavier than the top percentage you’ll see later.

WOD:

“Climbing Couplet”

4-3-2-1 Reps For Time:

Rope Climb*

Squat Clean + Front Squat

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

*If no rope is available, 3 strict pull ups per 1 rope climb

While trying to do this one with a peg board as it was done in the Games would be fun, it will be just as challenging with rope climbs. But, if the peg board is available, have at it! To see the version of this WOD from this year’s CrossFit Games (courtesy of The CrossFit Games)…

Scaling Options:

Rope Climb -> 2X Rope Walk per climb

Strict Pull Ups -> Banded Pull Ups

(ELITE: standards from the CrossFit Games)

Cool Down:

Couch Stretch – 1 Min per side

Cross-body lat stretch on rig – 1 Min per side

Video courtesy of Ben Graham Fitness Solutions