20180507

S/S/S:

Clean + High Hang Clean + Split Jerk

1X65%

1X70%

1X75%

% based on 20 Apr 1RM

Video courtesy of California Strength.  Some good words of wisdom on the High Hang Clean.  Getting good at this will guarantee an excellent hip extension in your clean.

WOD:

3 Rounds:

20 Pull Ups

15 Ring Dips

10 Box jumps (30/24)

5 Bar Muscle Ups

 

Best advice for this one, “manageable chunks”.  Going to failure on a movement will make this LONG

 

Scaling Options:

Pull Ups -> Buddha Pull Ups

 

Ring Dips -> Stationary Dips -> Box/bench Dips

BJ ->26/22 -> 24/20

Bar MUs -> Jumping Bar MUs -> Burpee to kipping pull ups -> burpee to jumping pull up

 

Cool Down:

Doorway stretch x 1 min per side

 

Tricep mash x 30 sec per side

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