Warmup:

5 Inchworm push ups

10 Alt Toe Touch in Down Dog

10 Spider-Man Lunge w/twist

10 Bow2Bends

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

S/S/S:

Every 2 Min for 14 Min, complete:

4 Cleans @ 75% of 1RM

Video courtesy of Catalyst Athletics.

What we are looking for today is repeatable performance every 2 minutes.  Do not rush these reps.  Rest your hips each rep.

WOD:

21-15-9:

Deadlifts (225/155)

Am KB Swings (55/35)

Lots of hip hinging today.  Keep the back tight throughout!

Scaling Options:

Bar weight -> 185/130 -> as needed (ELITE: 275/190)

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

Cool Down:

Iron Cross Stretch – 1 Min per side

Couch Stretch – 2 Min per side