Pausing (2 sec at knee) Clean

2X60%, 2X70%, 2X75%


based on 13Dec 1RM

Video courtesy of Catalyst Athletics.  Pull from the ground like a normal clean, pause right below the knee for 2 seconds (one-one thousand, two-one thousand), then continue pull, and EXPLODE when you hit mid-thigh.  DO NOT lose tension in the pause.  You can drop the bar between reps.


75 Double Under Buy-In


12 Min AMRAP:

18 Toe2Ring (use Warrior Rig)

18 Sand Bag Ground to Over Shoulder (40/25)

Video courtesy of Formula Performance and Wellness.  Quick demo on Sandbag ground to over the shoulder.


Video courtesy of Sanctify Fitness.  Toe to Rings are the same style movement as Toe 2 Bar, just with rings instead of a pull up bar.  Goal is tips of the toes right through the rings.


Scaling Options:

DU -> Attempts through 100 rope contacts -> 75 penguin jumps


Toe2Ring -> knee ups on rings


Sandbag weight -> as needed or go to med ball


Cool Down:

Calf stretch on rig – 2 min per side


Back roll to V-sit x 10

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s