Warmup:

Grab a pair of light DBs

500M Row

10 DB deadlifts

10 Squat2Stands

5 Hang Db Power Cleans

10 Bow2Bends

10 Huggers

On Rig: Perform dead hang for 30 sec, then hang in the top of a scap pull up for 30 seconds.  2-3 Strict Pull ups or Ring Rows

 

 

WOD:

8 Rounds For Time:

 

250m Row

10 Double DB Hang Power Cleans (50/35)

5 Strict Pull-ups

Video courtesy of ZOAR Fitness. Try not to break your pace too much from round to round.  For the DB Hang Power Cleans, you can have the DBs on the outside or inside of your legs, like in the video.   Having them on the outside takes a little longer, but focuses more on hip hinge and good shrug to get the weight moving.  Having the DBs between the legs allows faster cycle between reps, but taxes the posterior chain more.  Pick your poison. Also, Strict Pull Ups means NO kipping at all.

 

 

Scaling Options:

DB weight -> 35 /25 -> as needed

Strict Pull Ups -> Buddha Pull Ups -> Ring Rows

 

Cool Down:

Kneeling Lat stretch – 2 Min per side

 

Doorway Stretch – 1 Min per side