Mobility: Shoulder (playlist video here)
Skill Practice Warm Up: 30s on 30s off of double under practice and jump rope drills, 5 rounds.
Strength: 5×3 Push Press – 13 of 14 (5 sets of 3 reps, same weight across, approximately 90-100% of max).
Super Set: 5×4 Dumbbell Split Squat (6 sets of 3 reps, “across,” scale to the same challenge)
Metabolic Conditioning: “Sweet Devil Sour Angel”
7 minute AMRAP (as many rounds as possible)
Row (600m/ 500m / 400m)
Then max rounds with the remaining time
8 thrusters (50-60% of PP 1RM)
16 dumbbell hang power snatch (50lbs, 30lbs, 20lbs)(scale up: 53/35 kb sn)
Scaling Guide: 3 – 5 rounds, about 2:10 for the row and then 1:15 for each round.
Coaching Tips: Start the row at your normal 500m pace or a bit faster (about 90% of your max 500m time). Slow down a bit as you go into the last 100m so you can go right into the thrusters with minimal rest. Squat clean the thrusters from the floor, if you can, otherwise power clean it before getting into position. Use maximum hip drive to get the bar overhead and try not to ‘strict’ press it up. For the dumbbell hang power snatches, switch hands as desired for the; dip under the reps at the top (as opposed to pressing it out) to save the shoulders for the thrusters.
Optional ‘Cash Out’: 30 burpee pull ups