Warmup:

30 Single Under

10 Calf Pedals in Down Dog

10 Cobra to Down Dog

:30 Kneeling wrist stretch

30 high-jump single unders

10 Alt Quad stretch

10 Kickers

30 Dubs or 3 DU attempts

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 – 5:00, do 3 sets @70%

5:00 – 10:00, do 2 sets @75%

10:00 – 15:00 do 2 sets @80%

*do 1 Split Jerk at the end of ea set

%s Based on 20May 1RM

Video courtesy of The Strength Agenda.

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

WOD:

14 Min AMRAP:

60 Double Unders

20 Am. KB Swings (55/35)

10 Front Squats (135/95)

Video courtesy of NC Fit.

Biggest advice I can give (outside of pace yourself) is shake out the legs going from move to move.  The hamstrings and glutes get very fired up in dubs, and you could feel them getting pretty tight if you just pick up that KB right after.  Same with going from KB Swings to Front Squats.  Last thing you want in the middle of a WOD is the hammies cramping up on you.

Scaling Options:

Dubs -> 30 Dubs -> 15 Dubs -> 120 Single Unders

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Bar weight -> 115/80 -> as needed (ELITE: 185/130)

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Iron Cross – 1 Min per side