Sunday, July 28th
Context: Mental Toughness – Hold yourself back in the early rounds so you can go harder on the last round(s).
Dynamic Warm Up Option: 2 min jump rope, then 3 sets of 10 wall ball, 10 kb SDHP or DB muscle cleans, 10 squat jumps, 10 ring rows, Then 3 sets of 5 with an empty bar: straight leg deadlifts, bent over row, hang squat clean
Skill Practice Warm Up: Spend 10 minutes working up to a challenging Pause Power Clean plus Hang Squat Clean.
Super Set: none
Metabolic Conditioning: “Little Red Corvette”
AMRAP in 15 min
5 Squat Clean Thruster aka 'Cluster' (Health: 35lb/ Athletic*: 65lb/ Performance: 95lb) or 5 with DBs (15lb/30lb*/45lb)
50 Single Unders
8 Ring Push-ups (Health: feet past the area of support for rings, Athletic: feet below strap support body at 45deg angle or lower at the top, Performance*: straps vertical feet even with rings)
50 Single Unders
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 5 - 9 rounds, about 2:15 per round. Scale Up: 135/85lb bar, 50 double unders, 4 ring muscle ups
Compare to: May 26, 2019
Coaching Tips: This one has a lot of rounds and a repeating movement so make sure you have a good counting strategy! If you can't have a whiteboard etc. nearby, alternate which direction you face each round so at least you'll know if you ended on an even or an odd round. The squat clean thrusters need to stand up all the way each rep on the clean (no squat curls). The shoulders are going to get hammered on this one so use your legs to get that bar overhead and make sure you are being efficient on the rope. Wide arms and tense shoulders will make them fade even faster so avoid that. 'Cross Overs' are when you cross your arms while performing one jump, then uncross them on the next jump (which is 2 reps). Pick which one you are going to do each round and stick with it for the rest of the round, but feel free to go back and forth between styles each round if you'd like (both are 'Rx'). Rings even with the feet are only required for men's Performance. Women's Performance is body at 45 deg angle at the bottom of the push up.
Optional ‘Cash Out’ or Hypertrophy: 2 min row, 60 of L sit accumulated, 2 min row, OR 3 sets of 12 single leg deadlifts in a super set with 15-30s L sit