Warm-up
3 Sets:
Double Unders/Single Unders x 25
Rest 15 seconds
Reverse Quadruped Crawl* x 25 Ft.
Rest 15 seconds
Broad Jump x 25 Ft.
Rest 15 seconds
Half Kneeling Landmine Press* x 8/each arm
*Videos Below
Warm-Up Notes:
– Utilize jump rope task to work on the double under skill. If ability is not there today, stick with singles.
– Cues for the Half Kneeling Press: Squeeze glute, pull rib cage down, drive through the elbow.
Shoulder Press (5-5-3-3-1-1-1)
Example set percentages:
5 (45%) – 5 (55%) – 3 (65%) – 3 (75%) – 1 (85%) – 1 (95%) – 1 (>100%)
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
– If you’re up to the task, as in you are feeling relatively fresh, this is an opportunity to test the engine. This should be treated as an all out sprint.
– I want the stimulus for this WOD to be intensity biased. That being said, I want this to last no longer than 5 minutes.
– If the prescribed weights of 135/95 impede you from staying under the prescribed time domain, utilize a lesser weight that will allow for that.