1 Pause Power Clean + 1 Power Clean + 1 Pause Push Jerk + 1 Push Jerk
Use the heaviest weight you can for each set. Rest as needed between sets.
10 rounds for time of:
3 Clean & Jerks, 135/95 lbs
6 Ring Dips
9 Kettlebell Swings, 53/35 lbs
A sneaky one! Lots of rounds, but quick rounds.
This is a 10:00-15:00 workout.
Each round is designed to be completed in ~:1:00 and NOT exceed :90 when fatigued.
The challenge will be to hold sub 1:00 rounds for TEN rounds.
Yep, those Ring Dips are going to come back fast! It’s a very “Chief”-esq kind of workout. Sneaky little sucker!
The score for this workout is the time it takes to complete all 10 rounds.
Moderate-light loading for 3 reps. Completed in ~:15
The load selection should allow for unbroken repetitions every round with quality movement.
Welcome back old friend!
We recommend being judicious on how we approach the Ring Dip. Yes, it’s a low number per round (only 6), but coupled with unfamiliarity and speed, they could create some issues for our athletes in later days. It is 60 Ring Dips total.
To do 6 repetitions every round, an athlete should have a strong set of 10 strict rings dips. If not, they may get caught spending too much time here. Suggest they scale to a number that can be performed unbroken for the majority of the 10 rounds, but if they do break it up they can still complete all reps in ~:20
If we are limited on rings per athlete, we can substitute for a deficit push-up or regular push-up. We are looking to recreate a deeper press.
American style swings – finish overhead
Light and completed in under :30 – no breaks for this movement.
STRATEGY + WOD
Jump hard through the hips for the clean, and punch up hard into the jerk
The harder you jump, the lighter the load will feel
Break the Ring Dips early. Better to have quick sets with short rest, than bigger sets and longer rest
Focus on stay tall when hinging. Lower doesn’t always mean better.