Warmup:

50 Single Unders

10 Squat2Stands

10 Thoracic High fives

30 high-jump single unders

10 Cobra to downward dog

20 calf pedals in down dog

20 double unders or 3 attempts

On rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raises, Pull ups (or ring rows)

Barbell warmup: Place empty barbell in rack, then perform 2 rounds of 5 press, 5 push press, 5 push jerk, 3 split jerk

S/S/S:

Split Jerk

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics. Last time hitting our Split Jerk prior to re-test of our 5X5. The goal today is simple; hit a heavy set of 5, a heavy set of 4, a heavy triple, a heavy double, and finish with a heavy single.  If that single just happens to be a new 1-rep max, then cool!  If not, then as long as it is heavy for the day.  Make sure form is not sacrificed for weight

WOD:

4 Rounds:

50 Double Unders

15 L-Arm DB Hang Clean and Jerk (50/35)

15 R-Arm DB Hang Clean and Jerk (50/35)

20 Pull Ups

 

18 Min cap

Video courtesy of Inversion Nation. On the Dubs, the best advice I can give is steady and not missing will fare better than trying to sprint and tripping up.  Not only will a steady pace allow you to get through the reps at a good pace, it will make sure your heart rate isn’t super high going into the DB hang clean and jerks. As the demo video shows, suggest having the DB go through the legs like a Kettlebell swing in the hang C&Js.  For the pull ups, know where your fatigue point normally is on pull ups, and aim to come off the bar prior to that to get a quick recovery right before jumping back on the bar

Scaling Options:

DUs -> 100 Single Unders

Db weight -> 35/25 -> as needed

Pull ups -> Buddha Rows -> Ring Rows (Elite: 10 Bar Muscle Ups)

Cool Down:

Banded OH Stretch – 1 Min per side

 

Kneeling Lat Stretch – 1 Min per side