S/S/S:

Pausing (2 sec at knee) Clean

2X60%, 2X70%, 2X75%

based on 13Dec 1RM

Video courtesy of Catalyst Strength.  So, set up like a normal clean, begin first pull, then pause at the knee for 2 seconds (one-one thousand, two-one thousand), DO NOT LOSE TENSION in this position. End of 2 seconds, continue pull, at mid thigh, EXPLODE!, then drop under.

WOD:

15 Min AMRAP:

10 Ring Dips

15 Plank Up/Downs*

25 Double Unders

Video courtesy of Oxygen Network.  For Plank Up/Downs

Scaling Options:

Ring Dips -> box dips

DUs -> DU attempts through 25 rope contacts -> 25 penguin jumps

Cool Down:

Roll out triceps on bar – 2 min per

Calf stretch on rig – 1 min per side