Warm Up:
2 sets:
:45 jump rope
10 scorpion stretches
10 RDLs
10 bent-over rows
10 shoulder presses
5 scap pull-ups w/ a pause at the top and bottom
– Use an empty barbell for the RDLs, rows, and presses.
Specific Warm-Up:
2 sets:
5 clean and jerks (building)
– Rest 1:00 between sets.
WOD:
2 rounds for time:
50 pull-ups
15 clean and jerks (95/135 lb)
75 sit-ups
Time Cap: 22 Minutes
Intermediate:
2 rounds for time:
25 pull-ups
15 clean and jerks (65/95 lb)
75 sit-ups
Beginner:
2 rounds for time:
20 jumping pull-ups
10 clean and jerks (55/75 lb)
40 sit-ups
Movement scaling options:
Pull-ups: Reps, jumping pull-ups, ring rows
Clean and jerks: Load, DB options
Sit-ups: Reps
Partner option:
2 rounds for time:
100 pull-ups
30 clean and jerks (85/135 lb)
150 sit-ups
– One partner works at a time.
Cool down:
3 sets:
:30 doorway stretch/side
:30 banded shoulder stretch/side