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

Cool Down:

Couch stretch – 1 Min per side

Scorpion Stretch – 1 Min per side