Thursday – March 14, 2019 – 190314
Context: Practice – Perform this at an easy pace if you plan on doing the Open on Friday/Saturday
Dynamic Warm Up Option: 3 sets of 5 push-ups, 5 air squats, 5 deadbug extensions (each side)-, 5 spiderman lunges (each side). Then 5,4,3,2,1 with an empty bar: straight leg deadlift, hang muscle clean, shoulder press, reverse lunge (1 left, 1 right)
Mobility/Activation/Prehab: Hip
Skill Practice Warm Up: Spend 10 minutes working up to a challenging clean and jerk (80-90%), or perform 3 reps on the minute for 6 min.
Strength: none
Super Set: none
Metabolic Conditioning: “Snowcapped”
4 rounds for time
7 ‘Heavy’ Power clean (Health: 65lb/ Athletic*: 105lb/ Performance: 155lb) or 12 with DBs (20lb/35lb*/50lb)
40′ racked kb lunge (Health: 26lb/ Athletic*: 35lb/ Performance: 53lb) -one kb, switch sides as desired-
40′ bear crawl (:20 plank)
20 wall ball (Health: 10lb/8ft, Athletic*: 14lb/10ft, Performance: 20lb/10ft)
1 min rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 12 – 17 min, about 3.5 min per round including the rests, Scale up: 125/185 lb power cleans and OH kb lunges
Compare to: August 3, 2017
Coaching Tips: These power cleans should be a bit heavier than what you’d normally do in a metcon so keep that in mind when choosing what load to go with.  Singles from round one on is fine, but you need to be able to average one rep every 5-6 seconds to stay on track time wise.  Switch arms as desired on the lunges, but it makes the most sense to set up a line at 20′ and do 20 feet out with one arm, then 20 feet back with the other arm.  Then bear crawl the same ‘lane’ to keep it simple!  Move fast on the bear crawls and drop down to your knees when you need a rest.  Staying in the ‘up’ position only makes you tired without moving you closer to the finish.  Try and do the wall balls in big sets due to the forced rest!
Optional ‘Cash Out’ or Hypertrophy: None.
“By the Numbers” Book References: Clean p. 404, Push Jerk p. 424, Wall Ball p. 430