Warmup:

1:00 Ski Erg

10 Spider-Man Lunge w/twist

10 Squat2Stand

1:00 Row

10 Iron Crosses

10 Alt Reverse Lunge

10 Cossack Squats

1:00 Jump Rope

20 Calf Pedals in Down Dog

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

Barbell Warmup – With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, hang squat clean, Squat clean from mid-shin, press, push press, push jerk.

S/S/S:

3 Position Clean (Floor/Hang/High Hang) + Jerk

 

On a running clock…

0:00 – 3:00, do 2 sets @60%

3:00 – 6:00, do 2 sets @65%

6:00 – 9:00 do 2 sets @70%

-Add 1 Jerk at the end of each set-

 

%s Based on 7Jan 1RM

Video courtesy of Catalyst Athletics.

Just like our Snatch complex this cycle, we’ll reverse the order of our 3-position Cleans (plus one Jerk at the end of the complex).  Again, each consecutive lift will force you to really get that hip explosion going!

WOD:

15 Min EMOM:

Min 1 – 5/4 Cal Ski Erg

Min 2 – 10/8 Cal Row

Min 3 – 35 Double Unders

 

Score = successful rounds

Video courtesy of WOD Prep.

Goal should be :30 of work and :30 of rest each minute.  Best way to do this is make quality strokes on the ski  erg and rower, and be as smooth and consistent on the dubs as you can.

Scaling Options:

Double Unders -> 70 Single Unders (ELITE: 50 Dubs)

Cool Down:

Iron Cross Stretch – 1 min per side

 

40 Calf Pedals in Down Dog