Context: Practice – Break up the larger sets before your form breaks down
Dynamic Warm Up :
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,
Front Squat
Skill Practice:
Double Under 4 x 30 secs / 30 secs
*30 secs of work followed by 30 secs of rest for 4 intervals. Score is the total reps performed in all of the intervals.
Strength Super Set:
Deadlifts 9×1 @75%
Strict HSPU 9×3
*rest as needed, use same weight across all sets
MetCon: “Prisyadka” 3 rounds for time of:
30 Wall Balls, 20/14 lbs, 10/9 ft
30 Medicine Ball Russian Twists, 20/14 lbs
-Wall Balls (Health: 8ft/10lb, Athletic: 9ft/14lbs*, Performance: 10ft/20lb) or -Thrusters with a single DB held in both hands (15lb, 30lb*, 45lb)
-Russian Twist with Wall Ball (same) Each side count as 1
Optional Cash Out: 3 rounds for time of:
Farmer Carry, pick load, 100 m
Run, 400 m