Warmup:

8 Min AMRAP:

100M jog

5 Cobra to Hip Snap

5 light Dual DB Hang Power Cleans

5 Light DB Front Squats

5 Scap Pull Ups

5 Ring Rows

Then…

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups, Kipping Pull Ups

WOD:

10 Rounds for Time:

10 Burpees

10 Pull Ups

10 Front Squats (95/65)

10 Hang Power Cleans (95/65)

Video courtesy of Voodoo Weightlifting.

High volume today means approach this one knowing you’ll be at each section for a little bit.  You will go from a push-focused move to a grip-focused movement each time, so on the push movements, let your hands and fingers relax as much as possible. Also, On the Hang Power Cleans, do your best to keep your bodyweight good and balance (don’t shift back and forth on the toes like in the video).

Scaling Options:

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows

Bar weight -> 75/55 -> as needed (ELITE: 135/95)

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Barbell forearm mash – 1 Min per side