Warm up

1 min of dead hang (accumulated), then, 3 rounds of:

10 kipping swings

8 single DB thrusters (4/arm)

6 cal ski/row

Skills

10 min toes-to-bars skills and practice – work with your coach on the scaling option for your level of toes to bars

Box assisted single leg toes to bars

Great blog on progression for toes to bars focused on the kipping

Endurance – Cycle 6 benchmark 1

Crossfit Open 20.2:

20 min AMRAP:

4 double DB thrusters 50/35 lbs

6 toes to bars

24 double unders

Olympic lifting

Warm Up & Activation

5 Reps at Each:

Behind the neck rack stretch

Rack Deliverers

Tall Muscle Cleans

Front Squats

3 Reps at Each:

Tall Clean

Strict Press

Press in Front Squat

Push Press

Press in Split

Jerk Balance

Tall Split Jerk

Split Jerk

Barbell Prep

Position 1 – Power Position

3 Clean Grip Shrugs

3 Clean High Pulls

3 Scarecrow Cleans

1 Power Clean, 1 Parallel, 1 Below Parallel

Position 2 – Hang Above Knee

3 Clean High Pulls

3 Scarecrow Cleans

3 Squat Cleans

Position 3 – Mid-Shin

3 Slow Pull to Pockets into High Pull

3 Clean:  Power Clean, Parallel, Below Parallel

Clean & Jerk Complex

Work up to Heavy for the Day (NO Touch N Go)

12 minutes to work up to heaviest set of day over 8 Sets

Start around 50-60% of 1RM

3 Clean High Pulls Off Blocks (Bar at mid Thigh)

2 Power Clean Off Blocks (Bar at mid Thigh)

1 Split Jerk Pause in Receiving Position

Skill Accessories

5 Sets – 10 minutes

5 Slow Clean to Pockets to High Pull @ 70% of 1RM Snatch

5 Slow Clean to Pockets to High Pull @ 70% of 1RM Snatch

5 Slow Clean to Pockets to High Pull @ 70% of 1RM Snatch

5 Slow Clean to Pockets to High Pull @ 70% of 1RM Snatch

5 Slow Clean to Pockets to High Pull @ 70% of 1RM Snatch

Conditioning

Alternating EMOM for 10 mins

Odd Mins: Max Calorie Row

Even Mins: 8 Power Clean & Jerks *(must be unbroken)

-Then-

5 Mins to Work Up to 1 Rep Max Power Clean & Power Jerk

2 Scores: Max Accumulated Calories & Max Power Clean & Power Jerk Weight

Rx+ 115/75

RX: 95/65

Intermediate: 75/55

Scaled: 45/35