Warmup:

25’ Suitcase walk r-Arm

25’ Suitcase walk l-Arm

10 Hollow Rocks

10 Thread the Needle

10 Alt V-Ups

10 Over & Backs

10 Spider-Man Lunge

25’ R-Arm OH carry

25’ L-Arm OH Carry

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

S/S/S:

Jerk Drive + Push Jerk + Split Jerk

On a running clock…

0:00 – 6:00, do 3 sets @75%

6:00 – 12:00, do 2 sets @80%

12:00 – 18:00 do 2 sets @85%

%s Based on 18Mar Clean & Jerk 1RM

Video courtesy of Fort Collins CrossFit.

Last time hitting our Split Jerk complex this cycle. With the %s going up, stay engaged throughout the set!

WOD:

3 Rounds For Time:

100’ Dual KB OH Carry (35/25)

25 Med Ball Sit Ups (20/14)

50’ Dual KB Farmer Hold Lunge (35/25)

Videos courtesy of Functional Bodybuilding and Chad Kackert, respectively.

Secret to today’s WOD – a stable core.  Yup, even though the shoulders will be taxed in the OH carry and the legs will get smashed in the lunges, the core is going to be tested on all three movements of this triplet.  The better you keep the core tight in the OH carry, the less likely you are to have your body swaying around too much so the shoulders aren’t over worked.  The stronger the core, the less likely you are to lean forward in the lunge, thus less over-work of the knees.

Scaling Options:

KB weight -> 25/15 -> as needed (ELITE: 55/35)

MB weight -> 14/10 -> as needed

Cool Down:

Banded Bully Stretch – 1 Min per side

Cobra Pose – 1 min

Leg Bleeds – 2 Min