Warmup:

10 Banded Good mornings

10 Box Step Ups

10 Iron Cross

10 Glute Bridges

10 Squat2Stand

5 Cobra to Hip Snap

10 Huggers

On Rig – Perform 5 reps of: Scap Pull Ups, Kip Swing, Strict Pull Ups (or ring row), Kipping Pull Ups (or ring row)

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, Press, Push Press, Push Jerk, Split Jerk

S/S/S:

Clean Pull + Power Clean + Low Hang Squat Clean

On a running clock…

0:00 – 3:00, do 2 sets @60%

3:00 – 6:00, do 2 sets @65%

6:00 – 9:00 do 2 sets @70%

%s Based on 20May 1RM

Video courtesy of The Strength Agenda.

Our Clean Complex this cycle will focus on building on that violent push away of the ground in a full clean and a hang clean.  Don’t think about pulling the bar up, rather focus on breaking the ground under you!

WOD:

15 Min AMRAP:

10 Dual DB Box Step Ups (24’/20”) (35/25)

10 Pull Ups

10 Dual DB Walking Lunge

10 Burpee over DBs

Video courtesy of Inversion Nation.

Make sure knees and hips are locked out at the top of the box step ups. On the burpee over DBs, feel free to line the DBs up like in the demo video or if you want to challenge the distance of your lateral jump, please them next to each other.

Scaling Options:

DB weight -> 25/15 -> as needed (ELITE: 50/35)

Box height -> 20/16 -> as needed

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Cool Down:

Couch Stretch – 1 Min per side

Kneeling Shoulder Stretch on Box – 2 Min