Context: Mental Toughness – Only accept beautiful form snatches. Do not settle for ‘okay’ form!
Strength: 3×4 and 3×3 squat or split snatch (3 sets of 4 reps and then 3 sets of 3 reps, same weight across at 75-85% of max)
Super Set: 6×6 weighed strict pull-up or progression (6 sets of 6 reps)
Metabolic Conditioning: “Abnegation”
7 min AMRAP (as many rounds as possible)
6 goblet squats (Health: 26#/35#, Athletic: 35#/53#, Performance: 53#/70#)
12 Russian kettlebell swings (same)
50 single unders OR 25 cross overs
Scaling Guide: 3 – 7 rounds
Coaching Tips: Keep that kettlebell close to your chest, and torso upright on your goblet squats; weight should be middle of the feet, or slightly back to the heels. Try to go directly from your last squat into your first kettlebell swing; then break up the kettlebell swings after a few reps (if needed). Stick to the cross overs if you can – even if you mess up a couple times, they will still be faster than single unders. Do the singles if you get tired and can’t do cross overs any more or if you need a bit more rest between sets of squats and swings. Remember that one ‘rep’ of cross over is each time the rope goes under!
Optional ‘Cash Out’ or Hypertrophy: 16 db lunge steps, 60s plank, 4 minutes, OR 3 sets of 12 db curls in a super set with 12 banded good mornings