S/S/S:

Clean and Jerk from blocks(right above knee)

2×2 @ 70%

2 @ 75%

Based on 1RM set 11Sept

Video courtesy of Doug Chapman.  So, similar to the snatch from the blocks, set the blocks up so the bar is right above your knee. Get the shins vertical, pull the bar into the body, when the bar is about pocket height, explosively extend and drop under. Stand up, reset the body for the Jerk.

WOD:

4 Rounds:

4 Power Cleans (185/130)

8 Chest to Bar Pull Ups

Four 20yd shuttle sprints

For the shuttle sprints, start at the white line, run to the 20yd mark, touch that mark with your right hand, run back to the white line, touch with your left hand, run back to 20 yd mark, touch with right hand, run back to white line.

Scaling Options:

PC – as needed

C2B Pull Ups – Chin above pull up.  If can’t do those, go Jumping Pull Ups.

X-tra:

3 Rounds not for time:

15 GHD sit ups

15 Reverse Hyperextensions (use light weight)

Focus on form, not speed

Pigeon pose on box x 2 min per side

Keg drill – 5 min

Video courtesy of CrossFit HQ.  Keg Drill