Tuesday March 5, 2024

Warmup

2 Rounds

10 Cal Row

10 KB swings (rd 1) / KB C&Js (5/arm, rd2)

10 scapular pullups (rd 1)/ 10 kip swings (rd2)

Mobility

Child’s pose 1:00

BB warmup: (empty BB)

5-4-3-2-1

Hang Power Cleans

Push Press

4-3-2-1

Power Cleans

Push Jerks

3 Power Clean and Jerks

Skill/Strength

Work up to a heavy clean and jerk

WOD Primer

200m row

3 clean and jerks

5 pullups

WOD

In 5 minutes:

450m row

10 clean and jerks

AMRAP pullups in remaining time

3 rounds.  Rest 5 minutes between rounds.

Your score is the total pullup reps accomplished. 

F:  light barbell or double DB hang power clean and jerk; ring rows

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  155/105; bar muscle ups

C+:  155/105; ring muscle ups

Choose the most difficult pullup variation you can do (strict > chest to bar > regular > jumping) with a goal of 15-20 per round (do not exceed 20 pullups or 10 muscle ups).  Or do one round with each variation.  Choose a clean and jerk weight that gives you enough time to get at least 10-15 pullups.