Context: Practice – Proper scaling for the best workout.
Skill Practice Warm Up: Spend 6 minutes working on kipping drills focusing on pull ups and bar muscle-ups
Strength: 3-3-3-3-3 Push Press (5 sets of 3 reps, increase weight with each set to max)
Super Set: 6×5 dumbbell split squat (6 sets of 5 reps, same weight across)
Metabolic Conditioning: “Saw Red”
7 min AMRAP (as many possible rounds in 7 minutes)
2, 4, 6, 8….
hang power cleans (Health: 35#/45#, Athletic: 45#/65#, Performance: 65#/95#) or with DBs (15lb, 30lbs*, 45lbs)
Scaling Guide: 60 – 130, finishing the 8s or finishing the 12s. Scale Up: 75/115lb bar
Coaching Tips: Hustle on the first few rounds because of the fast transitions; go for bigger sets and don’t waste time between movements. Before things get difficult, start breaking up sets in the middle. For most people it will make sense to start breaking up the cleans into two sets so you can finish the cleans and go right into the thrusters for one big set. Break up the chest to bars to save your grip for the cleans. Make sure you use the hook grip to save your hands and to prevent rips!
Optional ‘Cash Out’ or Hypertrophy: 15 push ups, 15 kb swings, 4 minutes, OR 3 sets of 12 single arm bench press in a super set with 12 glute ham raises