We've got another great start to the week ... with a couple of movements we haven't done too much of in recent times.
The db hang clean and jerk first appeared in the crossfit open a few years back and is a pretty fun movement that is a nice variation on the barbell option. Since it is a one handed exercise, you have to have more control over the weight as it goes up and over.
We're also going to take on some burpee pullups, which is a fun combo movement that puts the body through a pretty huge range of motion... just ask Greg Amundson who was famous for "enjoying" the workout GI Jane (100 burpee pullups for time):
So come on in, get some back squats and some fast paced intervals to start off your week!
See you soon
TRAINING MONDAY TUESDAY
WARM UP - 5 min amrap
10 russian kbs
15 plank with kb tap
1 turkish get up
SKILL: PAUSE BACK SQUAT
6 X 3 with a full 1 second pause in the bottom of the squat! Start moderate and build a small amount.
5 rounds, each round for time, of:
16 Alternating Pistols
24 Single Dumbbell Hang Clean & Jerks (30-35/40-50)
8/6 Burpee Pull-ups
Rest 2 mins between each round.
Sub KBS for db hang clean and jerks if not enough DB's. Scale pistols to a box and sub 8/6 regular burpees for burpee pull ups if needed.