Warmup:

Heal2Toe 30’

High Knees 30’

Butt Kickers 30’

A-Skip 30’ *

B-Skip 30’ *

10 Spider-Man lunge w/twist

10 Hollow Rocks

10 Alt V-Ups

On Rig – Perform 5 reps of:  scap pull ups, beat swings, kip swings, kipping knee raise, toe2bar

Barbell warmup – With an empty bar and in clean grip, perform 5 reps of: dip/shrug, dip/shrug/high pull, hang power clean, power clean

Video courtesy of Runify

WOD:

25 Min AMRAP:

200M Run

10 Toe2Bars

3 Power Cleans (165/115)

Goal – 10+ Rounds

Video courtesy of Misfit Athletics.

In today’s WOD, the Power Cleans should be heavy enough to force you to go with quick singles instead of touch & go. Yes, I know the demo video shows Clean & Jerks, but the concept of actively pushing the bar down to stop it from bouncing applies in today’s Power Cleans as well.

Scaling Options:

Run -> 250M Row

Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Rig -> V-Ups

Bar weight -> 135/95 -> as needed (ELITE: 185/125)

Cool Down:

Cobra Pose – 2 Min

90/90 Stretch – 2 Min

Video courtesy of The Active Life