Warmup:

1:00 Ski Erg

10 Huggers

10 Over & Backs

10 Bow to Bend

10 Iron Cross

10 Scorpions

1:00 Echo Bike

Barbell Warmup – With an empty bar and hands in clean grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, hang power clean, deadlift

WOD:

20 Min AMRAP:

25 Hang Power Cleans (115/80)

25/20 Cal Bike

25 Deadlifts (115/80)

25/20 Cal Ski Erg

Video courtesy of CrossFit HQ.

20 Minutes is a pretty long time, so to keep yourself moving the whole time, would suggest not doing overly huge rep chunks in the hang power cleans or deadlifts.  I know, the hang power clean is a pretty no-brainer as you don’t want your grip to completely go out on you, but I would apply the same manageable-chunk strategy to the deadlifts as well.  With the Ski erg being a LOT of hip hinging, you will feel the posterior chain getting pretty beat up, so don’t double the pain by trying to go unbroken on the deadlifts.

Scaling Options:

Bar weight -> 95/65 -> as needed (ELITE: 135/95)

Cool Down:

Forearm mash – 1 Min per side

Iron Cross – 1 Min per side