Thursday, June 27th

Context: Competition – Breaking up movements to save the hands

Dynamic Warm Up Option: 3 rounds: 10 reverse lunge steps, 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 10 minutes working up to a challenging (80-90% effort) snatch or perform 3 reps on the minute for 7 minutes (50-60%).

Strength: none

Super Set: none

Metabolic Conditioning: “Express Yourself”

3 rounds for time of:

400m run or 2 rounds of 20 high knees (10 per leg), 40 single unders,

15 Kipping Pull-ups (Health: Ring row)

50 Air Squats (Health: 30 reps per round)

15 Kipping Pull-ups (Health: Ring row)

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

Scaling Guide: 12-21 minutes, about 6 min per round. Scale Up: Chest to bars

TEAM VERSION: With a partner, both run together, then one partner does pull ups while the other does squats, switch as desired until both partners have completed 30 pull ups and 50 squats, 3 rounds.

Coaching Tips: Pace the first run so you can go right into the pull ups without delay. Make sure you are using lots of hips to help you with the pull ups early on. Go for bigger sets of pull ups if you can. Break up the air squats into even sets. Be sure to go below parallel and fully open at the top.

Optional ‘Cash Out’ or Hypertrophy: None.

Scott McIntyre