"Ghosts N Stuff"
Context: Practice – Warm ups are designed to practice skills and do a ‘diagnostic’ to make sure everything feels good today.
Strength: 2-2-2-2-2-2-2 Squat Clean (7 sets of 2 reps, increase weight with each set to max max)
Super Set: 3-3-3-3-3-3-3 weighted ring dip or progression (7 sets of 3 reps, increase weight with each set to max)
Metabolic Conditioning: “Ghosts N Stuff“
For time. 5 rounds – with a ‘Game Changer’
8 power cleans (Health: 45#/65#, Athletic: 65#/95#, Performance: 95#/135#)
35 double unders (Health: 1 min of jump rope or DU attempts)
Scaling Guide: 7 – 11 minutes, about 1:45 per round. Scale Up: 3/4 bar muscle ups instead of toes to bar
Coaching Tips: Go for big sets in the beginning, but start breaking it up before your grip starts to get too taxed. Be sure to stand up all the way on the power cleans and to point your toes on the toes to bar. Keep the arms close to the body for the double unders, and use as little knee bend as possible (it should be almost all ankles). The rope should be louder than the feet hitting the ground!
GAME CHANGER (PERFORMANCE SCALING ONLY): If you finish before minute 10, you can row for calories between min 8 and min 10. Subtract 1 second from your time for each calorie rowed. If you finish before min 8, you have to wait. If you finish at 9:30, you have 30s to row.
Optional ‘Cash Out’ or Hypertrophy: 16 suitcase lunge steps, 20 cal row, 5 minutes, OR 3 sets of 12 db curls in a superset with 12 loaded hip thrusts