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Tuesday August 6 2019 Monkey Business


(Time)
Tuesday August 6 2019

Gymnastic Focus Work:
Not for Time
1:30 light bike row or run + 65% max RMU, or BMU or Pullups
1:30 light bike row or run + 12 strict HSPU
1:30 light bike row or run + 55% max RMU, or BMU or Pullups
1:30 light bike row or run + 9 strict HSPU
1:30 light bike row or run + 45% max RMU, or BMU or Pullups
1:30 light bike row or run + 6 strict HSPU

WOD 'Monkey Business'
4 Rounds:
400 Meter Run
20 Dumbell Hang Clean & Jerks RX 53/35  55+ (35/20)
10 Chest to Bar Pull-ups
• Switch arms every 5 reps on the dumbbell hang clean and jerks
STRATEGY
-Run at a pace that allows you to go big on the inside movements
-Try to get the hang clean and jerks done with one break maximum (20 unbroken or 10-10)
-Switching arms every 5 reps is a good incentive to hold on for large sets, as one side is always resting
-The size of the pull-up matters less than limiting time spent resting
-Shoot for 1-3 quick sets, keeping breaks to a minimum (6-4, 4-3-3)
-Following the pull-ups is about 2 minutes of running where the arms can recover

MOVEMENT FOCUS
Dumbbell Hang Clean and Jerk
Grip
If your hand is large enough, using the hook grip here can be beneficial. Especially with pull-ups to follow, it can take some of the forearm burn out of the movement and allow you to use more hip power. If you're not able to hook grip, the next best option is to try and get the knuckles under the handle so they point towards the ground.

SUBSTITUTIONS
Chest to Bar Pull-ups
Reduce Reps
Chin Over Bar Pu



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