Warm-up
8 AMRAP- with a PVC-
coach will lead and
count through the first round
5 deadlift
5 cleans
5 front squats
5 push press
5 back squat
100 m run
coach will lead and
count through the first round
5 deadlift
5 cleans
5 front squats
5 push press
5 back squat
100 m run
Skill
Introduce SDHP
Push butt back and deadlift to hips 3x
When KB gets to hips, yank as fast as you can, squeezing glutes until hands hit chin. 3x
Review sitting back down and controlling the KB on the descent.
Push butt back and deadlift to hips 3x
When KB gets to hips, yank as fast as you can, squeezing glutes until hands hit chin. 3x
Review sitting back down and controlling the KB on the descent.
Lift
OH squat
1×2 PVC
1×2 empty barbell
6×4- very small jumps- this is for quality.
1×2 PVC
1×2 empty barbell
6×4- very small jumps- this is for quality.
Metcon
10 AMRAP
10 box jumps
10 ring dips/box dips
10 SDHP
10 box jumps
10 ring dips/box dips
10 SDHP