Main WOD
"Bring Sally Up"
Back Squats (135/95) to the hit song Bring Sally Up
Then,
Ten intervals of Row 30 seconds, Rest 30 seconds
Score = shortest distance rowed in any 30 sec interval
Skill Work
3 min max effort of Muscle Ups
Optional Strength Work
Clean Pull 2-2-2-2 at 110% of 1RM Clean
Then, 2 Hang Squat Clean (70%) EMOM for 5 minutes
Post how much you love Bring Sally Up and your row distance to comments.
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)
Main WOD
This is what we'll be doing. If Jason Kalipa can do it, we'll have no problem, right? From experience, I can tell you that Sally feels like a ton of bricks by rep 10. There are two ways to scale this WOD: (1) Go lighter. Pick a weight that you can sustain through at least 10 reps. (2) Stay "up" for a couple of reps and then resume. Dropping the barbell is not recommended. Positioning the barbell in the back squat rack position is time consuming, and this WOD is not long enough to mess around with extra barbell movements.
If you are performing this WOD on your own, you can access the song here or perform 30 back squats in a single set.
After you've recovered from Sally, head over to the rowers and test your rowing consistency. Try to keep the intervals even, as your score will be the least distance rowed in any interval.
Skill Work
If you have solid ring muscle-ups, test your stamina with 3 minutes of max effort muscle ups. If you are still learning the ring muscle up, try this progression, which works the transition.
Optional Strength Work
The first part of a clean is getting that heavy barbell off the ground and high enough to pull yourself under it. So today, practice clean pulls with a barbell that is heavier than your 1 rep max clean. Think of it as an exuberant deadlift. Like the snatch pulls that we performed last week, keep your arms straight through the shrug to rid yourself of the nasty "early arm bend" habit.
Following the clean pulls, strip the barbell down to 70% of your 1 rep max and perform two hang squat cleans every minute for 5 minutes. Focus on keeping the arms straight through the shrug to maximize power.
ROUTINE IS THE ENEMY.