Warmup:
1:00 Echo Bike
Twisting Lunge 25’
Walking Kicks 25’
Side Lunge 25’ and back
Inchworm 25’
Spider-Man Lunge 25’
5 Cobra to Hip Snap
1:00 Echo Bike
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, front squat, hang squat clean
WOD:
In 4 Min, complete…
12/9 Cal Echo Bike
10 Hang Squat Cleans (95/65)
8 Burpee Over Bar
-Rest remaining time
-Repeat every 4 min for 6 sets
-Score each round separately
Video courtesy of WOD Star.
The weight on the barbell should feel light enough that you are able to successfully cycle the reps on the hang squat clean. That said, make sure you don’t sacrifice good form to move the bar faster.
Scaling Options:
Bar weight -> 75/55 -> as needed (ELITE: 135/95)
Hang Squat Clean -> Hang Power Clean
Burpee Over Bar -> Burpee to bar step over
Joint Strike CrossFit 