Mobility: Shoulder (playlist video here)
Skill Practice Warm Up: Spend 8 minutes working on ring dip and muscle up progressions. Perform at least 3 sets.
Strength: 7×1 Push Press – 5 of 14 (7 sets of 1 rep, same weight across, approximately 80-85% of max).
Super Set: 7×2 Dumbbell Split Squat (7 sets of 2 reps, “across,” scale to the same challenge
Metabolic Conditioning: “Red Zone”
For Time – 4 rounds
15 hang power snatches (50% of your 1RM Snatch)(Scale up: 60% of your 1RM)
30 double unders (scaling options: 20 reps including attempts, 15 attempts)
Scaling Guide: 4 – 12 minutes.
Coaching Tips: If you have problems with your thumbs hurting, bring tape and tape them up. Drop early and often on the hang snatches to save your thumbs (just remember to snatch Deadlift the first rep before you start from the hang). Use a power snatch (partial squat at the top) to avoid pressing out (as opposed to a muscle snatch where there is no squat). Keep your arms at your sides for the double unders to save the shoulders.
Optional ‘Cash Out’: 100m kb suitcase carry, 15 Russian Kb swings, 3 rounds