Skill Practice Warm Up: Spend 8 min on kipping drills focused on kipping pull ups and/or bar muscle ups.
Super Set: none
Metabolic Conditioning: “The One That I Want”
For time. 5 rounds for time (Health: 4 rounds)
Muscle-ups (Health: 8 jumping chest to bar pull ups + 8 ring push ups / Athletic: 2* reps/ Performance: 4 reps)
12 thrusters (Health: 20lb dumbbells / Athletic: 75lb* / Performance: 115lb)
12 Left /12 Right single arm kettlebell swing (Health: 26lb / Athletic: 35lb* / Performance: 53lb)
12 clean & jerk (same)
1 min rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 20 – 30 min, about 5 min per round including rest. Scale Up: 8/4 muscle ups and 135/85lb barbell
Coaching Tips: Only link the muscle-ups if you know you can do more than the ‘prescribed’ amount for the first set. Save the mojo for later rounds. It is completely acceptable to do a round or three with muscle ups, then drop to the scaling to stay safe (and to bolster intensity.) Move steady with the barbell/kettlebell movements, but don’t get complacent. Try and do big sets on the clean and jerks so you can really take advantage of the rest period. Talk to your coach about scaling during the rest periods if you are unsure about how the later rounds are going to go.
‘Cash Out’: None.