Warmup:

200M jog

10 Cherry Pickers

10 Bow2Bends

10 Iron Cross

10 Hollow Rocks

200M jog

10 Scorpions

10 Kneeling Lat Stretch

On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or ring rows, Kipping pull ups or ring rows

Barbell Warmup – With an empty barbell and hands in clean grip, perform 5 reps of: RDLs, dip/shrug, hang clean pull, deadlifts from mid-shin, clean pulls

S/S/S:

Clean Pull

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Our pulling movement this cycle is the Clean Pull. The focus here is going through the movement like you are going for a heavy clean all the way to the triple extension.  You should be able to go pretty heavy on these compared to your Clean. Remember with the Clean Pull, finish with the jump/shrug, but do not pull the elbows up.

WOD:

3 Rounds For Time:

21 Pull Ups

35 KB Sumo Deadlift High Pulls (55/35)

400M Run

Video courtesy of WOD Star.

With Sumo Deadlift High Pulls, always think “core to extremity”.  This means your force in this movement comes from the core and hips to move the KB off the ground to the hip.  Once the hips fully open your back and shoulders and arms take over to get the KB higher.

Scaling Options:

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

KB weight -> 35/25 -> as needed (ELITE:70/55)

Run -> 500M Row

Cool Down:

Iron Cross – 1 Min per side

Kneeling Lat Stretch – 1 Min per side