Warmup:

200M jog

10 Cobra to Down Dog

Heel2Toe 30’

High Knees 30’

Butt Kickers 30’

Side shuffle 30’ and back

10 Box Step Overs

A-Skip 30’ *

B-Skip 30’ *

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

Video courtesy of Runify

S/S/S:

Clean Pull + Power Clean + Low Hang Squat Clean

On a running clock…

0:00 – 4:00, do 2 sets @60%

4:00 – 8:00, do 2 sets @65%

8:00 – 12:00 do 2 sets @70%

%s Based on 20May 1RM

Video courtesy of The Strength Agenda.

Second go at our Clean Complex for this cycle.  %s go up a bit, so keep the core engaged and really push that ground away from you!

WOD:

16 Min AMRAP:

400M Run

30 Ab-Mat Sit Ups

20 Box Jump Overs (24”/20”)

Video courtesy of Mayhem Athlete.

Think of the run as almost the recovery part of your rounds.  This doesn’t mean have a leisurely pace, but shake out the arms and legs as you go through the 400M so you are primed and ready to attack the sit ups and box jump overs.

Scaling Options:

Run -> 500M Row

Sit -ups -> feet anchored

Box height -> 20/14 -> as needed

Box jump overs -> box step overs

Cool Down:

Cobra Pose – 2 Min

Pigeon Pose on Box – 1 Min per side