MOVEMENT PREP:
With an empty barbell: 5 Deadlifts, 5 Hang Power Cleans, 5 Power Cleans, 3 Push Press, 3 Push Jerks, 3 Split Jerks
STRENGTH:
Power Clean + 3 Split Jerk
1-1-1
*Work up to a heavy set for the day for this complex. Hit one top set and be done. Work on footwork, speed under the bar for the jerk, and your positioning!
WOD:
Every 3 Minutes for 15 Minutes:
21/18 Calorie Row
15 Toes to Bar
9 Shoulder to Overhead (155/105#)
(Rx+ 185/125#)
(Scaled 95/65#)
*This is a very challenging workout to keep the 3 minute pace. The shoulder to overhead should be heavy but unbroken for each set! Pick a scaling option that you can get all your work done in 3 min (scale by weight, then reps). You will want at least a 20-30sec break, but making sure you do some of each of the movements!
*Your score is your slowest round! If the clock catches you, scale back your reps to make it on time the next round. Your score would be 3:00.
Scaling Options:
15 Toes to Bar to 15 Knees to Chest to Sit Ups
MOBILITY:
Banded shoulder distraction
CrossFit Reserve 