Wednesday, July 31st

Context: Practice – When to push hard in a metcon, and when to be more deliberate

Dynamic Warm Up Option: 3 rounds: 8 ring rows, 8 push ups, 8 goblet squats, 2 crab bridges, 2 inch worms, then 3 sets of 5 with an empty bar straight leg deadlifts, hang power snatch, rack press behind the neck, overhead squat

Mobility/Activation/Prehab: Ankle

Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) power snatch or squat snatch.

Strength: none

Super Set: none

Metabolic Conditioning: “Let There Be Rock”

4 rounds for time

5 power snatch to overhead squat or squat snatch (Health: power clean to front squat 45lb, Athletic*: 65lb, Performance: 95lb) OR 8 db hang power snatch + OHS (15lb, 30lb*, 45lb)

10 toes to bar

100m run with medball (Health: 10lb, Athletic*: 14lb, Performance: 20lb) or 20' (6m) out and back 'shuttle' run (no line touch) x 6

5 power snatch to overhead squat or squat snatch (same)

10 toes to bar

100m run with medball (same)

1 min rest

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

Scaling Guide: 17 - 24 minutes, about 5 min per round (including the rest). Scale Up: 75/115lb bar, and 6 bar muscle ups instead of toes to bar on the first half of the round.

Coaching Tips: Either power snatch + OHS or squat snatch is acceptable. The goal is to do this unbroken for the first 2 rounds. Pace the first medball run so you can still hit the bar quickly. Go harder on the second run because of the rest. Adjust the load if necessary during the rest interval. Hold the ball anyway you like when you run.

Optional ‘Cash Out’ or Hypertrophy: None.

Scott McIntyre