Warmup:

200M jog

10 Cherry Pickers

10 Bow2Bends

10 Iron Cross

10 Reverse Lunges

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

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Second time hitting our Clean Pulls this cycle. Like before, 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:

For Time:

400M Run

21 Pull Ups

21 Goblet Squats (70/55)

400M Run

15 Pull Ups

15 Goblet Squats

400M Run

9 Pull Ups

9 Goblet Squats

Video courtesy of Train FTW.

Keep the KB close to the body during the goblet squats.  This will help prevent the torso from leaning forward.

Scaling Options:

Run -> 500M Row

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

KB weight -> 55/35 -> as needed

Cool Down:

Iron Cross – 1 Min per side

Cross body Lat Stretch on rig – 1 Min per side