Warmup:

10 Banded Good mornings

1:00 Row

10 Bow 2 Bend

10 Iron Cross

10 Glute Bridges

1:00 Row

10 Squat2Stand

10 Kickers per side

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

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, Power Clean from mid shin, Squat Clean from below knee, Front Squat

 

 

S/S/S:

Clean Pull + Power Clean + Low Hang Squat Clean

On a running clock…

0:00 – 4:00, do 2 sets @65%

4:00 – 8:00, do 2 sets @70%

8:00 – 12:00 do 2 sets @75%

 

%s Based on 18Mar 1RM

Video courtesy of Collin Meeves.

Our second run of our Clean Complex. As a reminder, this complex will consist of a Clean Pull, followed by a Power Clean from the floor, and finished off with a Squat Clean from the low hang (below the knee).  Again, we’re looking to first focus on pulling well from the ground in the Clean Pull, then getting a good pull under the bar in the Power Clean, and finishing off with adding more speed to the drop under the bar in the low hang squat clean.

 

WOD:

Partner WOD

Teams of 2

8 Total Rounds For Time:

12/9 Cal Row

10 Deadlifts (155/105)

5 Hang Power Cleans

 

-1 Partner performs a full round while other partner performs dual KB Front Rack Hold (55/35)

-Partner performing the round of the WOD can only move when other partner is in Front Rack Hold. -Partners switch positions after full rounds

Video courtesy of CrossFit Invictus.

Good core engagement and an upright torso will be your friend when you are doing the KB Front Rack hold today!  The goal should be you keep those KBs in the front track until your partner finishes a full round.  To make that happen, keep the core engaged and your torso tall. Otherwise, gravity will make you start to slump forward.  That will be rough on your shoulders and back.

 

Scaling Options:

Bar weight -> 135/95 -> as needed

KB weight -> 35/25 -> as needed

 

Cool Down:

Iron Cross – 1 Min per side

 

Barbell forearm mash – 1 Min per side

Video courtesy of K Squared Fitness