Skill Practice Warm Up: Spend 8 minutes working up to a challenging (80-90% effort) pause squat clean (pause 3 seconds just below the knee), or perform 3 reps on the minute for 5 minutes (at 50-60% of max).
Super Set: none
Metabolic Conditioning: “Every Breath You Take”
For time. 3 Rounds
15 dumbbell shoulder press (Health: 20lb / Athletic: 30lb*/ Performance: 45lb)
20 Front squat (Health: 55 lb / Athletic: 85lb*/ Performance: 135lb)
25 Kipping pull-ups
800m run (Health: 400/ Athletic: 600m / Performance*: 800m)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 20 – 28 min, about 8 min per round. Scale up: 35/50lb db, 105/155lb barbell
Coaching Tips: The dumbbell shoulder press will be slow for many, but that is expected. Do not scale it so that you can complete these in less than 2-3 sets. Make sure you keep them strict and don’t use the legs. Use big sets for everything on the first round, but then break up often on the later rounds. Consider keeping the bar racked and taking short ‘breaks’ at the top of the squats. A squat clean counts as a front squat rep. Be aware of your hands, and break the pull ups to avoid blisters or rips. Push the pace on the runs because you will ‘catch your wind’ when trying to grind out the shoulder presses!
Cash Out’: none