Thunderbird

5 Rounds:

10 Dual Dumbbell Hang Power Cleans (50/35 lb)
8 Pull-Ups
10 Wall Balls

WODprep Strategy Top Tips:

Warm-up (10  minutes): This triplet demands pulling, squatting, and grip. Cleans and scapular pull-ups refine mechanics, while air squats engage the legs.

Stimulus:. Pulling and upper body intensity

Strategy: Move steadily through cleans, aim for 1-2 sets for pull-ups making sure to not over fatigue the arms. The goal would be to keep the Wall Balls unbroken

• Chin-over-the-bar pull-up– How you approach the pull-ups should be consistent with your progress with the movement. If you are still building the strength, we recommend a strict pull-up, or banded pullup/ box assist. If you have kipping pull-ups, then build a range that will allow you to get good movement there! If you are learning the butterfly, today could be a good day to get some practice under some fatigue. 
  
  
• Pull ups- Whether doing a C-Kip or butterfly, make sure you have a good grip on the bar. Aim to wrap your thumb around. With 8 reps you should either be pushing for unbroken or quick sets
  
  
• Dual Dumbbell Power Clean- Make sure you utilize a hinge pattern to stay steady on the dumbbells and allow for quality movement.
  
  
  

Are Butterfly pullups still not in your toolbox? Let me help!

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