Skill Practice Warm Up: Spend 8 minutes working up to your max weighted pistol x 3 (or progression)
Strength: 3-2-2-2-1-1-1-1 split jerk or push jerk (increase weight with each set to max)
Super Set: none
Metabolic Conditioning: “Beat to Quarters”
In 9 minutes
Run (Health:800m / Athletic*: 1000m / Performance: 1200m)
then max rounds with the remaining time:
10 push press (Health:55lb / Athletic*: 85lb / Performance:135lb)
40′ single arm overhead dumbbell lunge (Health:15lb / Athletic*: 30lb / Performance: 45lb)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 2 – 4 rounds. About 4.5 minutes for the run, and then 1:30 per round after. Scale Up: 95/105 push press, 35/50lb db (or kb) walking lunge, 15 GHD sit ups
Coaching Tips: Pay attention to the different run distances, and do choose a distance that will take you longer than 4.5 minutes. Push the pace on the run, but you should be able to get done and go into the push presses. These are push presses and not jerks, so the hips/knees only get to bend once per rep. Switch arms as desired for the SA OH lunges. Sit ups can be regular or butterfly.
‘Cash Out’: 10 goblet squats, 10 Russian Kb swings, 5 burpees, 4 rounds.