Warmup:

1:00 Bike

Walking lunge 25’

Inchworm 25’

Side lunge 25’ and back

1:00 Ski Erg

10 Huggers

10 Over & Backs

10 Elbow Rotations w/empty bar

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 Liftoff + Clean + Jerk

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 29Jul 1RM

Video courtesy of Power Monkey Fitness.

Our Clean Complex this cycle will be a Clean Liftoff (pause right at the knee for 3 seconds), followed by a Clean, then one Jerk (split or push).  The pause in the liftoff will help teach us to keep tension as we are going from the first to second pull in the clean.  The better the tension the better our position in the clean.

WOD:

3 Sets (Every 6:00):

8-6-4*

Cal Echo Bike

Cal Ski Erg

*Females – 7-5-3

-Rest Remainder of Time-

(Score is Slowest Time)

Video courtesy of Misfit Athletics.

Short and intense! No, we’re not talking about Coach Dave.  We’re talking about how we want these sets to go.  Make you aim to finish each set in roughly 3-4 minutes.

Cool Down:

Banded overhead Tricep stretch – 1 min per side

Couch Stretch – 1 Min per side