Skill Practice Warm Up: Spend 10 minutes working up to a challenging clean (power or squat) at 80-90% of max. Or perform 3 reps on the minute for 6 minutes at 50-60%.
Super Set: none
Metabolic Conditioning: “Render Unto Caesar”
squat cleans (Health: 55lb /Athletic: 85lb* / Performance: 135lb)
supine ring rows
box jumps (Health: 12” / Athletic*: 20” / Performance: 24”)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 9 – 15 minutes, about half of the reps complete after the second round. Scale Up: 105/155lb bar, strict pull ups
Coaching Tips: Be careful to keep the elbows up on the squat cleans. Power clean to front squat is acceptable (and encouraged for those who struggle with the movement). Keep the ring rows strict, no swinging hips to ‘kip’. Remember that more than half of the reps will be completed by the end of the round 2 (8, 8, 20), so pace the first two rounds a bit, and plan on going for bigger sets on the later rounds.
‘Cash Out’: 16 suitcase lunge steps, 16 wall ball, 100m run, 5 min