Warmup:

5 Inchworm Push Ups

5 Cobra to Down Dog

5 Cobra to Hip Snap

10 Lateral hops over bar

10 Spider-Man Lunges

5 Pike Push Ups

10 PVC Pass Thrus

10 PVC Overhead Squats

Barbell Warmup – With an empty bar in the rack, perform 5 reps of: Strict Press, Dip/Drive (no press) Push Press, Push Jerk, Split Jerk.  PRIOR to WOD, take an empty bar in Snatch Grip, perform three reps of: dip/shrug, dip/shrug/high elbows, high hang power snatch, hang power snatch, OHS

S/S/S:

Jerk Drive + Push Jerk + Split Jerk

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 Clean & Jerk 1RM

Video courtesy of Fort Collins CrossFit.

Second time hitting our Split Jerk complex this cycle. This cycle is meant to help us not only get a good explosion out of the hips but focus on driving ourselves under the bar as fast as we can do receive the bar with minimal pressing of the arms. As a reminder, the complex will consist of a Jerk Drive (think dip/drive with no pressing), a Push Jerk, and finally a Split Jerk.

WOD:

EMOM 16:

Min 1 – 10 Burpee Over Bar

Min 2 – 10 Hang Power Snatch (95/65)

Min 3 – 10 Burpee Over Bar

Min 4 – 10 Overhead Squats (95/65)

Video courtesy of OPEX Fitness.

The goal should be to finish the required reps in each minute at or before the 45-second mark.

Scaling Options:

Bar weight -> 75/55 -> as needed

Burpee over Bar -> Burpee Bar Step Overs

Cool Down:

Banded Bully Stretch – 1 Min per side

Scorpion Pose – 1 Min per side