Warmup:

200M jog

Walking Knee Hugs 30’

High Knees 30’

Heel to Toe 30’

A-Skip 30’ *

B-Skip 30’ *

8 box step overs

Spider-Man Lunge 30’

Inchworm 30’

5 KB deadlifts

5 Russian swings

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, split jerk

Video courtesy of Runify

 

S/S/S:

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

 

On a running clock…

0:00 – 5:00, do 3 sets @70%

5:00 – 10:00, do 2 sets @75%

10:00 – 15:00 do 2 sets @80%

-Add 1 Jerk at the end of each set-

 

%s Based on 7Jan 1RM

Video courtesy of Catalyst Athletics.

Third time hitting our Clean & Jerk complex this cycle.  Time per set goes up as the reps and %s increase.  Don’t rush these!

 

WOD:

3 Rounds For Time:

400M Run

25 Am KB Swings (55/35)

10 Single DB Box Step Over (50#/35#) (20”)

 

Time Cap – 16 Min

Video courtesy of Mayhem Athlete.

How you choose to hold the DB in the box step overs is completely up to you as long as A) your hand stays in contact with the DB, and B) the DB does not rest against the leg as you step up on or off the box.

 

Scaling Options:

Run -> 500M row

 

KB weight -> 35/25 -> as needed (ELITE: 70/55)

 

DB weight -> 35/25 -> as needed (ELITE: 70/50)

 

Box height -> 16 -> as needed (ELITE: 24”)

 

Cool Down:

Calf Pedal in Down Dog – 30 per leg

 

Kneeling Shoulder Stretch on box – 2 Min