Warmup:

400m jog

Heal2Toe 30’

Spider-Man Lunge 30’

Side Lunge 30’ and back

10 Air Squats

Then…

On Rig – Perform 5 reps of: Scap Pull Ups, Kip Swing, Kipping Knee Raise, Toe2Bar

Then…

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, Push Press, Push Jerk, Split Jerk

WOD:

Service Cup – WOD 4

Part 1

AMRAP 10:

5 Hang Clean & Jerks (115/80)

10 Back Squats

15 Toe2Bars

Then, part 2

5 Min to find 1RM Clean

Video courtesy of Mayhem Athlete.

We finish up the Service Cup with a two-parter.  Aim for 5+ rounds in part 1.  Remember, part 2 begins right as the clock hits the 10 Min mark.  You should be good and warmed up for the Clean & Jerk, so feel free to make your first attempt be in the 75-80% range of your current 1RM.  Then, feel out how you want to keep jumping up during those 5 min.

Scaling Options:

Bar weight -> 95/65 -> as needed

Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> V-Ups

Cool Down:

Cobra Pose – 2 Min

Spider Man Lunge hold – 2X :30 per side