Clean Pull + Clean + Hang Clean (Below knee) + Hang Clean (Above knee)
Athletes with an established 1RM full clean should work between 75%-82.5%. Athletes without an established 1RM should work with a weight which they can perform with good mechanics and some pounds in the tank – the goal is for sets to be challenging, but with no risk of failure. Hang below knees = almost to floor, above knees = just above kneecap.
5 Rounds For Time:
20 Wall Ball, 20# to 10’/14# to 9′
20/15 Chest-to-Bar Pullups
Wall Ball: Athlete should be able to complete each round in no more than 75 seconds. Scale load/height/reps accordingly.
Chest-to-Bar: Athlete should be able to complete each round in no more than 75 seconds. Scale repetitions accordingly. Scale movement to jumping chest-to-bar pullup. Make sure athletes performing jumping chest-to-bars know to jump and quickly drop, not slowly lower themselves.
1) EMOM 15, alternating:
a) 6-12 Ring Pushups
b) 2-6 Strict Chin-Ups
c) 10-15 GHD Sit-Ups
All sets should be submaximal and technical. The goal here is to accumulate excellent reps.
Ring Pushup: Feet elevated to level of hands. Control eccentric, pause at both ends, emphasizing depth at bottom and lockout at top.
Chin-Up: Supinated grip. Control eccentric, pause at both ends. Athletes who can easily perform sets of 6 with excellent mechanics may add load.
GHD Sit-Up: Athletes who are still developing the capacity for GHD Sit-Ups should scale to 3/4 ROM, 1/2 ROM, or sit-ups with feet anchored.