Date: Thursday, August 15
Warm-Up & Mobility: coaches choice
Skill: Dot drill
Strength: Wide Stance Box Squat: 12 x 2 @60% of your 1RM Back Squat. Perform a set every 60s.
Super Set: None
50 Cal Row
50 Ring Dips / Ring Push ups
Scale up: Plate Burpees
Coaching Notes: Start in any order on the metcon, but move in chronological order. Expect to break up the sets often to avoid muscle burnout. If you are unable to keep the heels down in the goblet squat, use an elevated pad to help put you in a stronger position. On the long cycle, try to become more comfortable with the movement. Start with a hip hinge keeping the kb high on the hip, cleaning it to the front rack, then finally driving it overhead. Lead with the thumb facing back behind your legs as you start.
Cash Out: 5 rounds of cindy
HPT: 3 sets, 12 arnold press, 20 lunges