Skill Practice Warm Up: None.
Strength: 2-2-2-2-2-2 push or split jerk (6 sets of 2 reps, increasing weight to max)
Super Set: 5-5-5-5-5-5 single leg deadlift with two dumbbells (6 sets of 5 reps, increasing weight to max)
Metabolic Conditioning: “Backhoe“
6 rounds for time.
8 dumbbell hang power cleans (Health: 20b / Athletic: 30lb* / Performance: 45lb)
8 dumbbell push press (same)
8 round trips of 20′ forward, 20′ backward running
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 6 – 10 min, about 1:30 per round. Scale Up: 53/35lb kb
Coaching Tips: Keep the dumbbell path close to the body and don’t let them drift way out in front (turning it into more of a curl). Be sure to use a good hip drive on the push presses. For the forward / backward runs, push the pace on the sprint going forward and be more careful on the backward run so you don’t trip! When you transition from backward to forward, avoid a big explosion and stressing out your Achilles/calf (explosive change of directions here can cause a calf strain).
‘Cash Out’: 8 kipping pull ups, 16 sit ups, 100m run, 5 minutes