WODs

"Black Mamba"

Context:  Practice –  using a different movement to maintain the intent of the movement prescribed

Strength: 2-2-2-2-2-2-2 squat or split snatch (7 sets of 2 reps, increase weight with each set to max)

Super Set: 4-4-4-4-4-4-4 strict weighted ring dip or progression

Metabolic Conditioning: “Black Mamba“

For Time.  With a PARTNER, one person working while the other rests. Split work up as desired.

100 double unders (Health: 4 single unders + 1 double under attempt, 20 ‘sets’)

20 squat snatches (Health: 45#/55# power clean + front squat, Athletic: 55#/75#, Performance: 75#/115#)

100 double unders (Health: 4 single unders + 1 double under attempt, 20 ‘sets’)

30 power clean and jerks (same)

100 double unders (Health: 4 single unders + 1 double under attempt, 20 ‘sets’)

Scaling Guide: 8 – 12 minutes

Coaching Tips: Split up the reps to play to your strengths. If evenly matched with your partner, do small sets and switch off often. For the snatches, keep the hips low on the first pull and fight to keep an upright torso. Power snatch to overhead squat is acceptable. For the jerks, be sure to get a good dip-under to save the shoulders. Efficient double unders (arms at sides, very little knee bend if any at all), will pay off in the later sets.

Optional ‘Cash Out’: 2 min max cal row or airdyne, 1 minute rest, 2 min max cal row or airdyne, OR 3 sets of 12 narrow grip chin ups in a super set with 12 single leg deadlifts

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