Warmup:

7 Min AMRAP:

30 Single Unders

4 Single leg RDL to kick per leg

10 Hollow Rocks

8 Shoulder taps*

 

Then, grab empty bar/light pair of DB/KB and do…

3 reps of: Dip/shug, dip/shrug/high pull, high hang muscle clean, high hang power clean, press, push press, push jerk

Video courtesy of Dusty Hyland.  *Demo of Shoulder Taps

S/S/S:

Every 3 Minutes for 9 Min:

8 Single Leg Deadlifts per side

If possible, climb in weight

 

Video courtesy of WOD Star.  For the Single-Leg Deadlifts, ideally, I’d like them done with a barbell.  But if that is not possible, use dumbbells, kettlebells.  If none available, use weighted object (detergent bottle, case of water, etc…)

WOD:

For Time:

10-9-8-7-6-5-4-3-2-1:

Clean and Jerks (115/80)

30 Double Unders After Each Set

 

 

Scaling Options:

Bar weight -> 95/65 -> as needed

If no bar, use DBs, KB, or weighted object

DUs -> 60 Single Unders per round -> 30 Penguin hops* per round -> 60 bunny hops per round

Video courtesy of WOD Prep.  Demo of penguin hops.

 

Cool Down:

Calf stretch – 1 min per side

 

Cobra pose – 2 x 1 min