Monday – September 18, 2017 – 170918

Context: Competition

Dynamic Warm Up Option: 3 sets of 5 with an empty bar: straight leg deadlift, front squat, hang muscle/power clean, behind the neck press (snatch width), overhead squat. Then 10-20m shuttle while partner hangs on bar/rings – 3 rounds.

Mobility: Hip

Skill Practice Warm Up: None (list of fun games to play here)

Strength: 5 x 3 Snatch – 10 of 14 (5 sets of 3 reps, same weight across, approximately 75 – 85%)

Super Set: 5 x 5 strict ring dip (or progression) or strict weighted (7 sets of 3 reps, “across,” scale to the same challenge as the main lift).

Metabolic Conditioning: Happy Trails

For Time. 4 Rounds

8 Dumbbell Hang Power Clean (Health: 20lbs, Athletic*: 30lbs, Performance: 45lbs)

12 Box Jumps (Health: 12in, Athletic*: 20in, Performance: 24in)

Then 800m Run (After the 4th round)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 5 – 10 min

Coaching Tips: Make sure your ankles are warmed up and mobilized for this one. Grit through the 4 rounds as fast as possible then pace the first half of the run. Speed up once you know how you feel during the run. Don’t forget to sprint the last part of the run!

Compare to: August 3, 2016

Optional ‘Cash Out’ or Hypertrophy: 16 suitcase lunge steps, 20 cal row, 4 rounds 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: Clean p. 404, Clean Variants p. 496, Box Jump p. 351, Run p. 269