Friday, 27 August WOD

Warm-up

• 2:00 Row or Ski
• 5 Inverted Rows
• 10 Hollow Rocks
• 5 Strict Press (light DB each side)
• –then–
• 2 Rounds
  • 10 Single Arm Clean and Press (light) (5 each arm)
  • 10 Kip Swings + 5 Strict Pull Ups
• –then– Barbell Warm Up (empty BB) 2 Sets
  • 9 Deadlifts
  • 6 Hip Power Cleans
  • 3 Hang Power Cleans

Quality

• 5 rounds for quality of:
  • 3 Hang Power Cleans, pick load
  • 3 Box Jumps
  • Rest 2 mins

Work up in weight each set, use a challenging but doable height for the box jumps.

METCON

• Every 1 min for 10 mins do:
  • 3 Shoulder-to-Overheads, 185/125 lbs
  • 9 Chest-to-bar Pull-ups

This is a challenging emom, make sure you have at least 20 seconds of rest each minute so scale reps and load accordingly. Scaling Options: Scale the STOH weight in order to keep them unbroken. Scale to regular pull ups or Jumping Pull Ups if needed. I would not recommend a band for today’s workout since it takes a while to get in and out of the band. Make sure to keep the pull ups unbroken or no more than 1 quick break!