Skill Practice Warm Up: Spend 8 minutes working on snatch balance and snatch balance progressions.
Strength: 2-2-2-2-2-2-2 Squat Snatch or Muscle/power snatch to overhead squat (7 sets of 2 reps, increase weight with each set)
Super Set: none
Metabolic Conditioning: “Ready or Not”
In 7 minutes.
500m Row then max rounds:
8 dumbbell ground to overhead – two dbs – (Health: 15lb / Athletic: 30lb* / Performance: 45lb)
Ring dips (Health: 6 ring push-ups / Athletic: 4* / Performance: 6)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3 – 6 rounds, about 1:20 per round after the row. Scale Up: 4/2 ring muscle ups instead of ring dips.
Coaching Tips: The row can crush you if you don’t pace it correctly. Plan on being able to get off the rower and go right into the dumbbell ground to overhead. The two-handed snatch style and the clean and jerk style are both acceptable. Use your hips as much as possible to get the dumbbells overhead to save your shoulders for the dips. Make sure you keep the elbows back and thumbs forward on the dips. Stay away from that internal rotation! Break up the dips more if needed.
‘Cash Out’: 5 pull ups, 12 lunge steps, 100m run, 5 minutes