Friday, June 21st
Context: Practice – taking your time on ‘heavy’ movements in metcons (slow on the hard stuff, make up time on the other movements)
Dynamic Warm Up Option: 400m jog or 2 min jump rope, then 3 rounds: 8 air squats, 8 push-ups, 8 sit ups, 8 banded good mornings, 10-20m farmer carry
Skill Practice Warm Up: Spend 8 minutes working up to a challenging OHS x 3 out of the rack.
For Time - Health: 4 rounds, Athletic/Performance: 5 rounds
9 'heavy' front squats
(Health: 12 reps at 55lb / Athletic*: 105lb / Perf: 155lb) or 15 with dbs (20lb, 35lb*, 50lb)
15 push ups
21 db hang power snatch
(Health: 15lb / Athletic: 30lb* / Perf: 45lb)
1 minute rest
Scaling Guide: 13 - 19 minutes, about 3 min per round including the rest. Scale Up: Ring dips instead of push-ups, 35/50lb db.
Coaching Tips: This will be a bit more of a 'grinder' for most folks (as opposed to 'wind'). Take your time on the front squats and be prepared to scale down on later rounds if necessary. Make sure you are using a good hip explosion to get the db overhead as opposed to pressing it out (the shoulders will get very fatigued from the push-ups combined with a db press out).
Optional ‘Cash Out’ or Hypertrophy: None.