Warm Up:

50 Single Unders

10 kickers per leg

10 Russian Baby makers*

Duck walk 30’

20 L-leg SUs

20 R-leg SUs

10 push ups

10 arm circles

Barbell w/u*

* Russian Baby Makers – also known as Squat2Stands:

Video Courtesy of: InvictusFitness

S/S/S:

Squat Clean w/2 sec pause at bottom of knee

2×70%, 2×75%, 1X80% +1 Jerk at the end of every set

Based off 1RM from 6Apr

Just like with our other moves this cycle, the pause will be right under the knee. Don’t lose tension once in position.

https://www.youtube.com/watch?v=xEI_cwFo2FE

Video Courtesy of: Catalyst Athletics

WOD:

14 Min EMOM

Odd min – 15 Cal Row

Even Min – 30 Double Unders

For the row, full leg drive and a hard pull at the end every stroke will win the day. On dubs, find a rhythm

Scaling:

DUs -> Attempts through 25 rope contacts -> Penguin Jumps

Cool Down:

Couch stretch x 2 min per side

Heel cord mash x 2 min per side