Jan 10, 2018

 

a) WARM UP:

5 rounds for quality reps:

  • 4 burpees
  • :20 second wall sit
  • 20 single unders
b) SKILLS: DU + HSPU

Alternating EMOM x 12 (6 Rounds):

  • Odd Minutes – “X” Double Unders
  • Even Minutes – :30s of Kipping HSPU (scale: HSPU from box)

Choose an appropriate amount of DU’s (listed below) for the 6 rounds.

  • Option A – 50 Double Unders
  • Option B – 40
  • Option C – 30
  • Option D – 20
  • Option E – :40s for Attempts
c) SKILL: POWER CLEAN

Take 12:00 to build to a moderate of the following complex:

Pausing Power Clean

  • Pause #1 – Hang (just above above)
  • Pause #2 – High hang (jumping position)
  • Pause #3 – Receiving position (landing in power position with elbows up)

** Pause for 2 seconds at each position

d) STRENGTH:

Alternating EMOM x 12 (6 Rounds):

  • Odd Minute – 3 Front Squats
  • Even Minute – 6 Back Squats

** Working load today is at 60% of our best Front Squat, for both movements.

 

e) POST-WOD RECOVERY:

  • Roll T spine and quads, adding 2 min pigeon per side and tactical frogs
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