Warmup:

1:00 Row

Walking lunge 25’

Inchworm 25’

Side lunge 25’ and back

5 MB squats

5 MB thrusters

5 wall ball shots

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Kipping Pull Ups (or ring row)

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 – 6:00, do 3 sets @75%

6:00 – 12:00, do 2 sets @80%

12:00 – 18:00 do 2 sets @85%

*do 1 Split Jerk at the end of ea set

%s Based on 20May 1RM

Video courtesy of The Strength Agenda.

Final time hitting our clean complex prior to our Oly 1RM re-test.  %s go up a bit so stay on point!

WOD:

15-13-11-9-7-5-3:

Wall Balls (20/14)

Walking Lunges (per leg)

Pull Ups

Video courtesy of CrossFit HQ.

Make a steady approach on the first few rounds your goal.  As the reps get lower per round, start to pick up the pace.

Scaling Options:

MB weight -> 14/10 -> as needed

Walking Lunges -> Air Squats

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

Cool Down:

Couch Stretch – 1 min per side

Kneeling Lat Stretch – 1 Min per side