Skill Practice Warm Up: Spend 8 minutes working on rope climb progressions, using your ‘other’ foot, or legless rope climbs, video on rope climbs
Strength: 7 x 1 Front BOX squat – 10 of 15 (7 sets of 1 rep, same weight across, approximately 75 – 85% of front squat).
Super Set: 7 x 3 weighted strict pull up -or progression (7 sets of 3 reps, “across,” scale to the same challenge as the main lift).
Metabolic Conditioning: “Soft Top“
20 squat snatches (Health: 55lb squat cleans or power clean to front squat / Athletic: 75lb* / Performance: 115lb)
20 chest-to-bar pull-ups (Health: Band chest to bar pull up)
1200m run or 4 rounds of 40 single unders, 4 reps of 20′ (6m) out and back shuttle
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 7 – 12 min. Scale Up: 135/85lb snatches
Coaching Tips: Keep a steady pace of small sets and clean form on the snatches. Power snatch to overhead squat acceptable. The goal is to have one larger set at the end as you finish them out. Focus on keeping the chest up on the pull. Get through the chest to bars fast and remember to use a big kip (lots of hip action). Pace the first 400m at a medium pace and then speed up on the second half. Sprint out the last 100m at least!
Team Version: two people, 25 squat snatches, 30 chest to bars, 800m run together.
‘Cash Out’: 10 toes to bar, 40 jump rope (or DU), 4 min