Warmup:

Grab light DB

10 Cal Row

5 DB Deadlifts per side (DB between feet)

5 Db High Pulls Per Side

5 Hang DB Power Cleans per side

5 DB Jerks per side

6 Alt DB Snatch

On Rig: On the Pull Up rig, active hang for 30 seconds, then 5 reps of: Scap Pull ups, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows 

 

WOD:

In 5 Min, complete:

5 DB Hang Clean and Jerk, left arm (50/35)

5 DB Hang Clean and Jerk, right arm (50/35)

10 Alternating Dumbbell Snatches (50/35)

10 Pull-Ups

15/12 Calorie Row

     -any time left before 5 Min mark = Rest

 

Repeat for a total of 5 Rounds

Score = slowest round

Video courtesy of Signum Fitness and Nutrition. Push to continually move each round until you finish all the required work.  Earn that rest!    For the DB Hang Power Clean& Jerk, I prefer having the DB between the legs at the bottom, but if you want it on the side, that’s cool too 

 

 

Scaling Options:

DB weight -> 35/25 -> as needed

Pull ups -> Buddha Pull Ups -> Ring Rows -> Table Rows

Row -> Sumo Deadlift high Pulls (95/65) one rep per cal

 

Cool Down:

Child’s Pose – 2 Min

 

Thread the Needle Hold – 1 Min per side