Warmup:

1:00 Row

10 Inchworm 30’

Stiff-leg bear crawl 30’

Duck Walk 30’

Crab walk 30’

10 Alt shoulder taps in plank

1 Wall Walk

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 – 6:00, do 3 sets @75%

6:00 – 12:00, do 2 sets @80%

12:00 – 18:00 do 2 sets @85%

 

%s Based on 29Jul 1RM

Video courtesy of Power Monkey Fitness.

Last time hitting our Clean Complex this cycle before our Oly re-test.  Remember to hold that tension in the 2-3 second pause in the liftoffs. With %s going up one more time, use the extra minute per round to your advantage.

 

WOD:

12 Min AMRAP:

3 Power Cleans (155/110)

1 Wall Walk

6 Power Cleans

2 Wall Walks

-Add 3 Power Cleans and 1 Wall Walk each Round

Video courtesy of CrossFit HQ.

Enjoy this ascending ladder AMRAP to kick off your week! For the Power Cleans today, your form should look exactly like it looked when you just did your squat cleans in the Strength piece.  The only difference is where you stop.  You just put on the brakes on the pull under the bar a bit sooner than you would on a squat clean.

 

Scaling Options:

Bar Weight -> 135/95 -> as needed (ELITE: 185/130)

Wall Walks -> to distance -> inchworm push up

 

Cool Down:

Banded Bully Stretch – 1 Min per side

 

90/90 rotation – 2 Min

Video courtesy of The Active Life.