Skill Practice Warm Up: Spend 8 minutes working up to a challenging weighted ring dip or progression.
Strength: 1-1-1-1-1-1-1 Snatch (7 sets of 1 rep, increase weight with each set to max)
Super Set: none
Metabolic Conditioning: “Crimson Leaves”
11 minute AMRAP (as many rounds as possible)
40′ overhead plate lunge (Health: 15lb / Athletic: 25lb* / Performance: 45lb)
20′ shuttle run with line touch, 8 reps (4 round trips, out and back = 2 reps)
10 kipping handstand push-ups (Health:10 dumbbell shoulder press at 15-30 / Athletic*: 10 kipping to one AbMat / Performance: 10 head to floor)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3 – 6 rounds, about 2 min per round. Scale Up: 4/2″ deficit on the kipping HSPU.
Coaching Tips: Good shoulder mobility will make the lunges and the handstand push-ups easier. If you struggle with going overhead, spend some time between sets of lifting to do extra shoulder and wrist mobility. Keep you thumbs under the plate for the lunges (or you may end up dropping the plate on your head). The shuttle runs are one hand touch on the ‘line’ and they are 4 round trips. Focus on using the legs for the kipping HSPU. The harder you kick your legs, the easier the HSPU will be (and the less ‘blown up’ your shoulders will be for the next round of OH lunges)!
‘Cash Out’: 10 burpees, 15 wall ball, 3 rounds