Monday, June 17th

Context: "Don’t pace the first part because of the second part. Sometimes we want to ‘test’ ourselves by not saving anything for the swim back."

Dynamic Warm Up Option:
3 sets of one 10 second crab bridge and one 20s deep squat with elbows pushing knees out.


Then 3 sets of 5 reps with an empty bar:
straight leg deadlift
front squat
hang muscle/power clean
behind the neck press (snatch width)
overhead squat.

Skill Practice Warm Up: None.

Strength: 4x6 Back squat
4 sets of 6 reps, same weight across @ 70-80% of max

Super Set: 4x7 half kneeling single arm db press
(4 sets of 7 reps, each side, same weight with all sets)

WOD For time:

30 Power Clean

(Health: 35lb hang Power Clean / Athletic*: 65lb / Perf: 95lb) or 40 db power cleans (20lb, 35lb*, 50lb)

1 min rest

Then 3 rounds

10 ring dips

(Health: 6 ring push-ups / Athletic*: 6 reps / Performance: 10)

15 deadlifts (same weight as power cleans)

Scaling Guide: 6 - 10 minutes. About 3 min for the first part and 1 min per round on the second. Scale Up: 95/135lb bar.

Tips: Scale to get through the cleans in 2-3 minutes. This means you scale UP or DOWN. Pick a weight you can do 5 every thirty seconds at least. For the second portion, use a kipping ring dip for speed. Try to break up this portion as little as possible!

Optional ‘Cash Out’ or Hypertrophy:
5m AMRAP
16 suitcase lunges
40 double unders

OR

3 sets of:
12 narrow grip chin ups in a super set with 12 db weighted step ups

https://www.youtube.com/watch?v=lJHTICs3K2M

Scott McIntyre