Skill Practice Warm Up: Spend 7 minutes working on barbell lunges (front, back or overhead). Lunge out 20′ using progressively more challenging loads or more challenging variations. Plan on doing at least 3-4 ‘sets’. Share bars to reduce how much space is needed!
Strength: 6 x 3 Push Jerk or Split Jerk – 3 of 13 (6 sets of 3 reps, same weight across, approximately 70 – 80% of max jerk). Video Here.
Super Set: 6 x 5 Kettlebell Split Squat (6 sets of 5 reps, “across,” scale to the same challenge as the main lift). Video Here.
Metabolic Conditioning: : “Caress Me Down”
12 minute AMRAP (as many rounds as possible)
10 kipping ring dips* (Health: 10 ring push ups)
40′ broad jump (20 out, 20 back)
10 goblet squats (Health: 26lb / Athletic*: 35lb/ Performance: 53lb)
10 qty 20 ft shuttle runs (20 round trips, no line touch) OR 200m run
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3 – 5 rounds, about 2:00 per round.
Coaching Tips: Practice your kipping technique on the ring dips before starting, and then use them starting in the first round. Get through the first round in as few sets as possible, but then break them up more in the later rounds to keep moving. The broad jumps should be at least 2′ at a time for most people (no bunny hopping). Use the same lane for jumping and the shuttle runs. Have a plan for counting your shuttle runs (fingers, a whiteboard, beads, etc.), 10 round trips is a lot!
‘Cash Out’: 16 suitcase lunge steps, 200m run, 4 min