Sunday, June 30th

Context: Practice – cleans vs ‘curls’

Dynamic Warm Up Option: 2 sets of 10 jumping squats, 10 push-ups, 10 ring rows, then 3 sets of 5 with a kettlebell: straight leg deadlift, goblet squat, Russian swing, reverse lunge step (5 per side)

Skill Practice Warm Up: None.

Strength: 2-2-2-2-2-2-2 Power Snatch (7 sets of 2 reps, adjust load each set)

Super Set: 5-5-5-5-5-5-5 single arm ring row (7 sets of 5 reps on each side, adjust difficulty each round)

Metabolic Conditioning: “Dani”

21-15-9 for time.

Kipping HSPU (Health: DB shoulder press)

db hang power clean (Health: 15lb, Athletic*: 30lb, Performance: 45lb)

box jump (Health: 12", Athletic*: 20", Performance: 24")

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

Scaling Guide: 8 -12 minutes, about 4 min for the first round of 21s.

Coaching Tips: You can go for a bit larger sets on the HSPU because there are more movements than a workout like "Diane". Make sure you complete the reps for the hang cleans (stand up all the way). Use a hook grip if you can. Rebounding box jumps not advised.

Optional ‘Cash Out’ or Hypertrophy: 10 ring dips, 20 cal row, 3 rounds, OR 3 sets of 15-20 banded face pulls in a super set with 15 loaded glute bridges

Scott McIntyre