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
