Thursday, July 4th

Context: Competition – Understand how to work up to a proper 1 rep ‘max’

Dynamic Warm Up Option: 3 rounds: 10 reverse lunge steps, 10 push-ups, 3 inch worms, 15 hollow rocks, then 3 sets of 5 with an empty bar straight leg deadlifts, hang power snatch, rack press behind the neck, overhead squat

Skill Practice Warm Up: Spend 6 minutes working on pistol progressions

Strength: 1-1-1-1-1-1-1 power or squat snatch (7 sets, adjust load each round)

Super Set: none

Metabolic Conditioning: “I can't wait another day”

For Time:

18 - 14 - 10

Jumping Chest to bar pull ups

9 - 7 - 5

Hang power snatch + OHS or Squat snatch (Health: 35lb/ Athletic*: 65lb/ Performance: 95lb) or 18-14-10 with a db (15lb / 30lb* / 45lb)

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

Scaling Guide: 5 - 8 minutes. Scale Up: “Amanda” 9 - 7 – 5, Muscle Up, Squat snatch (Athletic*: 95lb/Performance: 135lb)

Coaching Tips: The pull up bar should be one fist to two fists above your head when choosing a bar. The chest must make contact every rep for them to count. Use a lower bar (less than one fist) to scale this to make it easier. Both the hang power plus overhead and the squat snatch are considered 'Rx' in this case. If someone isn't sure if they should do "Amanda" or not, they can start with Amanda, then finish with the 'can't wait another day'.

Optional ‘Cash Out’ or Hypertrophy: 15 hollow rocks, 15 wall ball, 4 minutes, OR 3 sets of 10-15 strict leg raises in a super set with 15 loaded glute bridges

Scott McIntyre