S/S/S:
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.
WOD:
75 Double Under Buy-In
then…
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
