Warmup:

3X:

1:00 Row

5 DB Hang Muscle Clean & Press

10 Kneeling Lat Stretch

10 Hollow Rocks

10 Arch Rocks

Then…

On Rig – Preform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows

WOD:

5 Rounds For Time:

500M Row

10* Single-Arm DB Hang Clean & Jerk (50/35)

15 Pull Ups

*Switch hands after 5 reps

Video courtesy of Functional Bodybuilding.

In today’s WOD, the row and pull ups will tax your grip, no way around that.  In the DB Hang Clean & Jerk, use the hips more to get the DB up to your shoulders so you save as much grip as you can.

Scaling Options:

DB Weight -> 35/25 -> as needed (ELITE: 70/50)

Pull Ups -> Banded Strict Pull Ups, Toenail Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar Pull Ups)

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Iron Cross stretch – 1 min per side