Warmup:

2:00 Row

-then-

2X:

:30 jump rope

5 Scap Pull ups

5 Kipping Knee Raise

5 Good mornings

5 Muscle Cleans

Barbell Warmup – With an empty barbell and hands in clean grip, perform 5 reps of: RDLs, dip/shrug, high hang power clean, power clean from mid-shin. Rest, then start warming up on banded deadlifts

S/S/S:

Banded Deadlifts

5X5

Increase weight ea set

Video courtesy of Rogue Fitness.

Our pulling movement for this cycle will be the Banded Deadlift.  These are great for generating a lot of force coming off the ground as the weight gets progressively heavier.  Our goal is the stronger we get your off the floor, the stronger your overall lift is.

WOD:

17 Min AMRAP:

10 Power Cleans (115/80)

15 Toes 2 Bar

After Each Round

Reps 30-40-50-60-30-40-50-60-etc, Double Unders

Video courtesy of Misfit Athletics.

Good little triplet in our AMRAP for you today.  Just remember, each round your Double Unders go up by 10.

Scaling Options:

Bar weight -> 95/65 -> as needed (ELITE: 135/95)

Toe2Bar -> Alt 1-leg Toe2Bar -> Kipping Knee Raise -> Strict Knee raise -> Laying Toe2Rig -> V-ups

Dubs -> 2X Single Unders

Cool Down:

Cobra Pose – 2 Min

Iron Cross – 1 Min per side

Calf Pedal in Down Dog – 30 per side