Warm Up
1000 M. Row
Then…
3 Rounds:
-10 Scapular Pull Ups
-3-5 Strict Pull Ups
-10 Push Press
THEN, throw some weight on the barbell and do some clean and jerks, working up to your working weight for the WOD. If you are uncomfortable with the jerks, perform push presses. Choosing a sandbag for the workout would also be a good option.
WOD
EMOM 12 Min
(Perform the Work Every Minute on the Minute for 12 Min)
-6 Pull Ups
-4 Clean and Jerks
Strict Pull Up Option:
-2-4 Strict Pull Ups Per Round
Goal: Find your sweet spot. Something you can maintain – but it’s tough to do so.
No matter what you are working for 12 minutes. But, at some point you may need to adjust the reps in order to keep going.
Set yourself up with a rep count that gives you 10-20 seconds of rest between each minute.
For the pull ups you may do strict, kipping/butterfly or ring row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.
Whatever you choose make sure that you start all the way at the bottom and either get the chin over or the bar.
The clean AND jerk together counts as 1 rep.
The feet are under the hips with the heels down, hands outside of the legs and bar close to the body. Knees are bent and there is a hinge at the hips. Drive your heels into the ground to stand. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and guide the bar UP the body – keeping it close – with the elbows going high and outside as you pull yourself under slightly. Spin the elbows around the bar fast to receive it on your shoulders in a partial dip position with the heels down and chest up. Stand and re-set or go straight into the jerk.
If you stand you will re-dip – if not you will go straight from that dip position – drive the bar off of the shoulders – move the face back. Push the bar up as you push yourself down! Catch in a partial overhead squat with the heels down, knees out, chest up, and bar locked out over the middle of the body. Stand to finish!