Blue Stingray Racer

Wednesday – September 13, 2017 – 170913
Context:   Practice
Mobility: Hip
Skill Practice Warm Up: None  (list of fun games to play here)
Strength: 6 x 2 Snatch – 9 of 14 (6 sets of 2 reps, same weight across, approximately 75 – 85%
Super Set: 6 x 4 strict ring dip (or progression) or strict weighted (6 sets of 4 reps, “across,” scale to the same challenge as the main lift).
Metabolic Conditioning: “Blue Stingray Racer”
For time. 4 rounds
5 ‘Heavy’ Overhead Squats (Health: 65lbs Front Squats, Athletic*: 85lbs, Performance: 135lbs)
8 Lateral Burpees over the Bar
100m Sprint
30 Second Rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 5 – 9 MINUTES
Coaching Tips: Many people will struggle with OHS depth on this one. If you cannot go to full depth safely, scale down to 1 power snatch then one power clean and 5 front squats. Stay low on the burpees over the bar. No clap or hip extension is required. Don’t get lazy on the sprints. Run hard into the finish each time.
Compare to: October 5, 2015
Optional ‘Cash Out’ or Hypertrophy:  10 box jumps, 10 kb swings, 4 minutes OR 3 sets of 8-12 neutral grip chin ups (on rings) super set with 8-12 single leg deadlifts
“By the Numbers” Book References: OHS p. 300, Burpee p. 415, Run p. 269