Warm Up
4 Rounds
5 Strict pull ups (or whatever progression you are working on)
10 Push Ups
15 Squats
Grab an empty bar- review all three overhead movements as a group. If the bar is out in front of your ears at the top position of any press that is “NO REP.” Back off the weight and do it right now, before you have to go back and learn all over. A 65 pound perfect press is more impressive than 200 pound arching back breaking, bar out in front, arms not locked out press.
6 Minute Emom
0-2 Minutes- 8 Strict Press
2-4 Minutes- 8 Push Press
4-6 Minutes- 8 Push jerk
Strength
Strict Press-
5 @ 40%, 5 @ 50%, 3@ 60%, 5 @ 75%, 5 @80%,
LAST SET AS MANY REPS AS POSSIBLE 85% should be more than 5….
Wod-Before you start review the Dumbbell clean and jerk- If you start this wod with strict pull ups, don’t switch to kipping
15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks
Weighted pull-ups
THEN
Immediately into 100 Push Ups Rx, 60 Push ups Scaled
Use one of the dumbbells for your weighted pull-ups.
Men: 50-lb. dumbbells
Women: 35-lb. dumbbells
Scaling
This workout should be completed relatively quickly. Choose a weight for the dumbbells that allows you to complete the set of 15 unbroken. The pull-ups might need to be broken into several sets. Choose a modification that is more challenging than you would normally use for standard pull-ups.
Intermediate Option
15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks
Strict pull-ups
Men: 35-lb. dumbbells
Women: 20-lb. dumbbells
Beginner Option
15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks
Jumping pull-ups with slowed descent
Men: 20-lb. dumbbells
Women: 10-lb. dumbbells