S/S/S:

Hang Cleans

5×2

Increase weight each set

For Hang, anywhere between crease of hip and mid thigh. Hold onto bar between reps as much as possible.  Oh, and clean=Full Clean

WOD:

“Helen”

3 Round For Time:

400m Run

21 Kettlebell Swings (53/35)

12 Pullups

S/S/S:

Deadlift

10,9,8,7,6

Increase weight per set.

Goal is the last rep of each set should take everything in you (without negating safety) to complete.  Make jumps based off feel.

WOD:

For Time:

1000m Row

50 Ring Pushup

750 Row

30 Ring Pushup

Row 500m

20 Ring Pushups

Video courtesy of The CrossFit Journal.  This video series provides a fresh look at skill-transfer exercises and midline stability, combining the powers of Kelly Starrett and gymnast Carl Paoli. Both San Francisco CrossFit coaches add their expertise to refine basic CrossFit movements with the aim of improving power output.