1.) 7×2 Clean from blocks (just above knee) 1 Push Jerk – heaviest possible, rest 60-90 sec.
*Notes: Two Cleans from blocks should be performed, then one Push Jerk after the second Clean. Repeat this chant three times prior to pulling that clean~I will not pull that bar up, I WILL though pull my ass under this damn bar faster than a snake with the runs
2.) WOD
10 minutes Triple-Under practice
(Even if you struggle with doubles
-then
3 rounds for time of
15/9 Strict HSPU
40 Split Jump
15 Pull-up
-then (no rest)
NOT for time
25 UB GHD Sit-up
ME Kipping HSPU
25 UB GHD Sit-up
*Notes: The 15/9 denotes 15 HSPU for men, and 9 HSPU for women. This is one continuous piece with the 3 RFT portion being timed, then the not for time portion being started immediately upon its completion. There is only one round of the not for time portion.
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