General (6:00)
:30 Bike
:30 No push up burpee
:30 Row
2 rounds (steady pace)
________
5 Inch worm + 1 push up each
5 Pike handstand push up
10 Spiderman + twist
10 Scorpion
________
Specific (15:00)
5 Scap pull up
10 Kip swings
5 Hanging leg raise (strict)
2×3-5 Kipping knees to elbows or hanging leg raise
________
:10 Head stand with back to wall
5 Head stand + knees to elbows
2×3-5 Kipping handstand push up or scaled version from box
_________
3 Deadlift
3 Hang muscle clean
3 Hang power clean
3 Strict press
3 Push press
3 Push jerk
3 Hang power clean + push jerk
2 sets build to start load for EMOM
(10:00)
Hang clean + power jerk
Every minute on the minute x 8 minutes
Execute 2 hang clean + power jerk
*Goal here is to start at a light to moderate load and build to a moderate heavy. Something that provides no risk of failure, but a challenge.
“21-15-9ers”
RXConditioning (20:00)
21-15-9
Knees to elbow
Handstand push up
1:00 REST
21-15-9
Hang clean (135/95lb.)
Bike (cals)
1:00 REST
21-15-9
Shoulder to overhead (135/95lb.)
Row
For time.
Goal: Sub 16:00
Cap: 19:00
Intermediate
21-15-9
Knees to elbow
Box pike handstand push up
1:00 REST
21-15-9
Hang clean (95/65lb.)
Bike (cals)
1:00 REST
21-15-9
Shoulder to overhead (95/65lb.)
Row
For time.
Baseline
12-9-6
Hanging leg raise
Pike HSPU or Seated DB press
1:00 REST
12-9-6
Hang clean (35/15lb.)
Bike (cals)
1:00 REST
12-9-6
Shoulder to overhead (35/15lb.)
Row
For time.
(4:00)
Banded behind the back shoulder stretch
:30 each arm
Demo: Behind the Back Banded Shoulder Stretch
+
Lat + QL stretch each arm
:30
Demo: – YouTube
Today we will explore the hang clean and jerk strength! The goal is to prime the system for one of the more advanced movements coming in the conditioning today but also build our ability to do it well and do it heavy. The intention is to refine mechanics and build confidence. No need to smoke a PR prior to the WOD today, you’ll need plenty of juice for the 3 separate 21-15-9 couplets that await you. The time domain will be longer today, with a very short transition period after the conclusion of each couplet. Notice I didn’t say rest–I know 1:00 isn’t enough to be called that! A very general consideration for scaling would be, can you complete each couplet in under 5:00? If it’s a closer consideration, go for it, if you don’t think you can even be close to that then consider scaling first the difficulty of the movement and keep the reps, or both the difficulty and the reps if needed.