Move Steadily Through: 20 Duck Walk Steps, 20 Crab Walk Steps, 20 Box Jumps (24/20) Step Down, 20 Crab Walk Steps, 20 Duck Walk Steps
In both the duck and crab walk, moving slowly is the key to getting appropriately warm, so make sure you are taking small steps. With the crab walk, 10 steps forward and 10 steps backward is what we’d like to see while keeping the hips nice and high.
Mobility Recommendation: Banded Front Rack Stretch, 1:30/side
Touch and Go Squat Clean: 4-4-4-4-4
We’re looking for you to increase weight each set as long as touch and go sets remain touch and go. The coaching cue for the day is “pull under the bar”, speed under the bar will be the difference between heavy lifts and no-so heavy lifts.
15-12-9: Right Arm DB Hang Clean and Jerk (50/35), Left Arm DB Hang Clean and Jerk (50/35), Burpee Box Jumps (24/20)
The dumbbell weight on this workout should reflect what you would use during the Open if this movement came up. Two sets is an acceptable amount each round on the dumbbell hang clean and jerk. The time domain for this workout is less than 10 minutes.
Skill Work Warm Up
Bar Muscle Ups
Progressions and Scaling Options: Kip Swings (increasing height), Chest to Bar, Belly Button to Bar, Jumping Bar Muscle Ups
Advanced Options: Strict Bar MU, Regular Bar MU Volume Practice
Mobility Recommendation: Shoulder Floss 2:00/side
Since today’s conditioning piece is pretty straightforward, we’re going to spend the first half of class working on a skill. For the jumping BMU, start on a box or platform that puts the pull up bar at about chest height. With your feet on your box and about 6-12” in front of the plane of the pull up bar, lower yourself so your arms are fully extended and you are leaning back underneath the pull up bar. Then drive your legs and pull yourself around and over the bar. The best way to advance in this progression is to simply lower the box, or make the pull up bar gradually higher.
For Time with a Partner: 400 Wall Balls (20/14)
*Must be performed in sets of 20+ repetitions (can’t swap until you’ve completed at least 20 reps). 20 Minute Time Cap.
Can any team do this without letting the ball drop at all?