Warmup:

1:00 Echo Bike

Spider-Man Lunge 25’

Inchworm 25’

Side Lunge 25’ and back

200M jog

5 Single DB deadlifts per side

5 DB High Pulls per side

4 Alt DB Snatch

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 below knee, Push Press, Push Jerk, Split Jerk

S/S/S:

Clean Pull + Power Clean + Low Hang Squat Clean

On a running clock…

0:00 – 5:00, do 3 sets @65%

5:00 – 10:00, do 2 sets @70%

10:00 – 15:00 do 2 set @75%

-Add 1 Jerk at the end of each set-

 

%s Based on 30Jul 1RM

Video courtesy of Collin Meeves.

Third time hitting our Clean Complex this cycle. The %s stay the same but reps increase, so you’ll get a little more time per set.

WOD:

3 Rounds For Time:

25/12 Cal Echo Bike

10 L-Arm DB Snatch (35/25)

200M Run

10 R-Arm DB Snatch

 

Time Cap: 18 Min

Video courtesy of OPEX Fitness.

Use the run and bike as a chance to shake out the arms in between all the DB snatches.

Scaling Options:

DB weight -> 25/15 -> as needed (ELITE: 50/35)

Run -> 250M Row

Cool Down:

Banded Overhead Stretch – 1 Min per side

 

Child’s Pose – 2 Min