Warmup:

2X:

1:00 Row

5 Inchworm push ups

10 Spider-Man Lunge w/twist

10 Kneeling Lat Stretch

:10 Handstand Hold

Then…

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups, Kipping Pull Ups.  If doing Buddha Pull Ups or Ring Rows, perform 3X5 Ring Rows

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, Front Squat, Hang Squat Clean, Low Hang Squat Clean

 

S/S/S:

Clean Pull + Power Clean + Low Hang Squat Clean

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 Collin Meeves.

Our Clean Complex this cycle finds us working first on keeping the arms long in the Clean Pull, then catching the bar a bit higher in the Power Clean, and finally really getting a good shot at dropping under the bar FAST in the low hang Squat Clean.  Don’t try to rush through these. Hit each lift as clean as possible.

 

WOD:

14 Min AMRAP:

21/16 Cal Row

15 Pull Ups

9 Handstand Push Ups

 

Goal – 3+ Rounds

Video courtesy of WOD Prep.

To keep your breathing at a good rate, on the row, try to make the pull back as staring as possible, and then take 2-3 seconds to come back into the catch.

 

Scaling Options:

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups* -> Ring Rows

HSPUs -> Pike Push Ups off a box** -> Pike Push Ups off the floor*** -> High kneel DB Press (ELITE: Strict HSPUs)

Videos courtesy of notkrisroe, Jason Khalipa, and NASM, respectively.

 

Cool Down:

Banded Bully Stretch – 1 Min per side

 

 

Roll out t-spine – 30 passes per side