Skill Practice Warm Up: Spend 6 minutes doing 3 sets of 3-5 ‘ring outs’ with a 2-3 second pause (think of an ‘ab wheel’ on the rings).
Strength: 6 x 2 Front BOX squat – 2 of 15 (6 sets of 2 reps, same weight across, approximately 50 – 60% of front squat). Video Here.
Super Set: 6 x 4 weighted strict pull up -or progression- (6 sets of 4 reps, “across,” scale to the same challenge as the main lift).
Metabolic Conditioning: “Soft Sand“
10 minute AMRAP (as many rounds as possible for time)
12 dumbbell hang power snatch -single arm (Health: 15lb / Athletic: 30lb* / Performance: 45lb)
8 single arm dumbbell overhead squat (same as above)
Every time you put the dumbbell down, you have to suitcase carry it 40’ before your next set
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 6 – 8 rounds, about 1:20 per round. Scale Up: 53/35lb kettlebell
Coaching Tips: Alternate arms as desired. Be smart about when you break things up so that you avoid putting the dumbbell down (splitting each set up between each arm for example). Hook gripping the dumbbell is highly recommended. The dumbbell can be held in the hand in any way that makes sense (in the rack, overhead, at the side, etc.), but you cannot rest it on your shoulder, head, etc.
‘Cash Out’: 800m Run