Monday, August 5th

Context: Competition – Go a bit heavier on the metcon today if you can.

Dynamic Warm Up Option: 3 rounds: 8 ring rows, 8 push-ups, 8 goblet squats, 2 crab bridges, 2 inch worms, then 4 sets of 5 with an empty bar straight leg deadlifts, hang power snatch, overhead squat

Mobility/Activation/Prehab: Ankle

Skill Practice Warm Up: None.

Strength: 7x3 Overhead Squat (7 sets of 3 reps, same weight across, 75-85% of snatch, start each set with a heaving snatch balance if you can)

Super Set: 7x3 Single Arm Ring Row (7 sets of 3 reps, each side, same challenge with all sets)

Metabolic Conditioning: “Eleanor”

AMRAP in 6 min:

8 Deadlift (Health: 55lb/ Athletic*: 85lb/ Performance: 135lb) or 12 with DBs (20lb/35lb*/50lb)

6 Hang Power Cleans (same) or 10 with DBs (same)

4 Overhead squat (Health: Front Squat/Athletic*: same/Performance: same) or 6 with one DB overhead (same)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 3 - 7 rounds, Scale Up: 95lb/155lb

Coaching Tips: Be smart about how you break this one up (like DT).  When you need breaks, stop at 7 deadlifts.  Then you can do the 8th before setting up for the set of hang power cleans.  Similarly, rest after the 5th clean so you only have to do one extra deadlift before finishing the cleans and starting the OHS. The goal is to not break up the OHS.  If you want to go faster, go right into the deadlifts after the overhead squats (then rest after 7).  If you start losing midline stability, take a couple moments with the bar in the back rack before jerking into the overhead position. Progress down to front squats if the OHS get 'sketchy' to keep the intensity up.  Snatch balancing the first rep will count as an OHS rep.

Optional ‘Cash Out’ or Hypertrophy: 1200m row.  Rest every minute for 15s from 0:45 to 0:60, OR 3 sets of 12-15 db curls in a super set with 12-15 single leg deadlifts

Scott McIntyre