Warmup:

50 Single Unders

20 High-Jump Single Unders

25 Double Unders or 3 attempts

10 Spider-Man Lunge

10 Kneeling lat stretch

10 Hollow Rocks

10 kneeling Thoracic rotation

On Rig: Perform 5 reps of: scap pull up, kip  swings, strict pull ups (or ring rows), kipping pull ups (or ring rows)

Barbell warmup: With an empty barbell and in Clean Grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High hang Power Clean, Hang Power Clean, Power Clean from mid-shin, Press, Push Press, Push Jerk

S/S/S:

EMOM for 10 Min:

Min 1 – 30 Double Unders

Min 2 – 8/6 Cal Ski Erg

The point of this first part is just to get the lungs to open up a bit and get some good time under tension without fully killing them.

WOD:

2 Rounds:

10 Power Clean & Jerks (60% of 1RM)

15 Pull Ups

8 Power Clean & Jerks

12 Pull Ups

6 Power Clean & Jerks

9 Pull Ups

4 Power Clean & Jerks

6 Pull Ups

2 Power Clean & Jerks

3 Pull Ups                                  

 Time Cap: 18 Min

Video courtesy of Jaclyn Demiro.  Demo of the Touch & Go Power Clean & Jerks we are looking for today. With the %s being 60% of your 1RM, the goal should be to hit as many Touch & Go Clean & Jerks in this WOD.  Find a nice, steady rhythm for the pull ups, but look to turn up the speed on the C&J’s if possible.

Scaling Options:

Bar weight -> 50% of 1RM -> as needed

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

Cool Down:

Banded Lat Stretch – 1 Min per side

 

Roll out T-Spine – 30 passes