Context: Competition
Mobility: Ankle
Skill Practice Warm Up: 30s of jump rope or double under practice, 30s rest, for 5 rounds.
Strength: None.
Super Set: None.
Metabolic Conditioning: “Plenty of Gas in the Tank”
For time – 4 rounds for time. 40-minute time cap.
400m run* (Health: 200m run)
20 wall ball (Health: 10lb/8ft, Athletic*: 14lb/9ft, Performance: 20lb/10ft)
15 burpees
10 dumbbell power snatch left hand, 10 reps right hand (Health: 20lbs, Athletic*: 30lbs, Performance: 45lbs)
5 overhead squats (Health: 35lbs, Athletic *: 65lbs, Performance: 95lbs)
Row (Health: 200m, Athletic*: 300m, Performance: 400m)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 25 – 38 minutes, about 7:00 per round. Scale Up: 5 rounds, 53/35 Kettlebell snatch & 135/95lb for the OHS for an extra challenge).
Compare to: December 16, 2016
Coaching Tips: This is a long one! Pace the first couple rounds accordingly (do not sprint). Take your time on the wall balls and burpees so that you can get through the dumbbell snatches and the OHS at a good pace. Take care not to sprint to the finish on the first 4 rounds of the row (so you don’t end up walking on the next round’s run).
Optional ‘Cash Out’: None.
