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Context: Competition
Mobility: Ankle (playlist video here)

Metabolic Conditioning: “The Shed”

For Time

Rope Climbs (Performance*: 3, Athletic: 2, Health: 6 rope lay downs)
600m Row
30 Overhead Squat (Performance: 95lbs, Athletic*: 55lbs, Health: 35lbs)
600m Run
30’ right arm, 30’ left arm dumbbell overhead walking lunge (Performance: 45lb, Athletic*: 30lb, Health: 15lbs)
16 Handstand Push Up (Athletic*: 2 AbMats, Health: decline push ups with toes on box)
30 Box Jump (Performance: 24”, Athletic*: 20”, Health: 12”)
60 Kettlebell Swings (Performance: 35lbs, Athletic*: 26lbs, Health: 18lb kb)

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

Scaling Guide: 25 minute cutoff. It would be wise to scale it so that you plan on finishing around 18-22 minutes. Scale-up: 5 rope climbs, 1000m row, 26 HSPU (women do 16 head to floor), 50 box jumps, 53lb kettlebell swing. . . same time limit.

Log your results online by clicking here.

Coaching Tips: Don’t go too hard on the row if those overhead squats look daunting. Go ahead and run hard since the lunges are not too technical (and you will catch your wind on the lunges and HSPU). Be careful with the kettlebell swings- 60 is no joke! Break them up into smaller sets, and be sure to keep that chest up!

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