Skill Practice Warm Up: Spend 6 minutes doing 3 sets of 3-5 ‘ring outs’ (think of an ‘ab wheel’ on the rings)
Strength: 7 x 2 Power Snatch – 14 of 14 (7 sets of 2 reps, same weight across, approximately 100% or more of max power snatch)
Super Set: 7 x 4 Half Kneeling Single Arm Kettlebell Shoulder Press (7 sets of 4 reps, “across,” scale to the same challenge as the main lift).
Metabolic Conditioning: “Castle Rock“ For time 14-12-10-8-6-4-2 Dumbbell ground to overhead (Health:15lb / Athletic: 30lb*/ Performance: 45lb) Between every set of dumbbells: 20′ out, 20′ back lateral shuffle, 3 round trips, touch hand past line each 20′ *Women’s “Performance” weights and reps (Rx)
Scaling Guide: 8 – 12 minutes, you should be done with the first two rounds in 6-7 min.
Coaching Tips: You must maintain a flat back on the dumbbell ground to overhead when touching the ground. Only one ‘head’ of each kettlebell has to touch the ground each rep (not all four points). A two handed ‘snatch’ style can be utilized (wide feet, touching between the feet), but only if the back is kept flat. Other people may want to do a more conventional clean and jerk style with the kettlebells outside of the feet. Both are acceptable. For the shuffle, face one wall and ‘shuffle’ sideways to the line, then touch one hand past the line. Don’t get lazy on the shuffles, especially on the later rounds. You will lose intensity if you don’t push the pace on these for the last few rounds. Hustle between the transitions because there is so many for such a short workout.
‘Cash Out’: max calorie row or airbike, 4 minutes