30 Double unders (sub tuck jumps)
20 Wall balls (20/14)
10 Sumo deadlift high pulls (95/65)
Post rounds to comments.
Coach's Notes. (standard start times of 0545, 0630, and 0700, warm up prior and be ready to "3, 2, 1...Go" at these times)
If you don't have double unders we usually have you sub singles at 3:1. Don't want to do that in a short AMRAP and eat up 1:30 every round leisurely skipping rope. So today, you tuck jump. Then when you are done...pick up a rope and practice your DU.
Sumo deadlift high pull -- it's one of the foundational movements, but we haven't seen it too often in WODs. Review form with a trainer if you have questions, and focus on an explosive extension of the hip and imparting some velocity on the bar.
SKILL: Afterward, dedicate some time working on the Burgener warmup. Sure, it usually goes at the front end of the workout on Oly days. Still, every rep you do correctly helps by training your central nervous system to perform that specialized muscle recruitment pattern. Run through a few iterations, start to finish, with PVC/weighted PVC/empty bar.
Training Videos.
- A few demos of the tuck jump here and here. Pull your knees up toward your chest at the top and higher than the hip crease.
- "Sumo Deadlift High Pull Demo" - with Matt Chan from Rogue.