WODs

"Abnegation"

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

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