Warmup:

10 Line-facing hops

5 Inchworm push ups

10 Spider-Man Lunge w/twist

5 Cobra to Down Dog

5 Cobra to Hip Snap

10 Bow2Bends

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bar

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 – 5:00, do 3 sets @70%

5:00 – 10:00, do 2 sets @75%

10:00 – 15:00 do 2 sets @80%

 

%s Based on 29Jul 1RM

Video courtesy of Power Monkey Fitness.

Third time hitting our Clean Complex this cycle.  Continue holding that tension in the 2-3 second pause in the liftoffs. With reps and %s going up, use the extra minute per round to your advantage.

 

WOD:

30-20-10:

Toe2Bar

Hang Power Cleans (115/80)

Bar Facing Burpees

Video courtesy of Train FTW.

With two back-2-back grip-intense movements, try using the bar facing burpee time as a chance to shake out your hands so your grip has recovered before going back to Toe2Bars.

 

Scaling Options:

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

Bar weight -> 95/65 -> as needed (ELITE: 135/95)

Bar-Facing-Burpees -> Up/down over bar

 

Cool Down:

Cobra Pose – 2 Min

 

Barbell mash on quads – 1 Min per side

Video courtesy of Men’s Health