Mobility: Shoulder (playlist video here)
Skill Practice Warm Up: Spend 6 minutes working on 4 sets of L-hangs. Use a progression that allows for 10-30s per set
Strength: 6×2 Push Press – 12 of 14 (6 sets of 2 rep, same weight across, approximately 90-100% of max).
Super Set: 6×3 Dumbbell Split Squat (6 sets of 3 reps, “across,” scale to the same challenge)
Metabolic Conditioning: “Bone Rattler“
6 minute AMRAP (as many rounds as possible)
3 dumbbell hang squat cleans (50lbs, 30lbs, 20lbs)
3 dumbbell hang power cleans (same)
12 box jumps (24”, 20”, 20” step ups)
Scaling Guide: 4-8 rounds, about 1 minute per round.
Compare to: April 4, 2016
Coaching Tips: Focus on using a lot of hip pop to get the dumbbells up. Keep the torso upright and save your lower back! Avoid ‘curling’ the weights and using your arms. Practice jump up/step downs unless you plan on competing soon (and you may want to spend a bit of extra time on Achilles mobility).
Optional ‘Cash Out’: 60s plank, 15 Russian Kb swings, 3 rounds.