(Short Strength/Partner Metcon)
Warm-up: (15 Min)
2X Sampson Complex
24 Stationary lunges
18 Air squats building to jumping squats
12 Hanging Shrugs
6 Extreme Inchworms
Followed by 6 Min EMOTM
3 Wall Ball
3 Box Jump
Strength: (15 Min - 5 Min Set/Warm Up, 10 Min WORK)
3 - 3 - 3 - 3 - 3+
NOTE: Build up in weight for these Front Squats. On the last set, have athletes drop their weight down to 85% of their heaviest set and max out.
Warm Up: (~10 Min)
NOTE: You will most likely have time to review the Rope Climb technique today. Those athletes that need assistance in the foot hold or the pull - Karl Paoli shows some nice progression work here with a version of the rope climb called the Spanish Wrap. The Russian Wrap, shown here requires a little more upper body strength.
NOTE: Let Athletes warm up all three movement before they begin and choose who will be designated "Athlete 1" first. Each time a rope climb is completed, that is 1 round.
Conditioning: (16 Min)
16 Min AMRAP
Athlete 1: 8 Overhead Squat (95/65)
Athlete 2: 8 Box Jump (30/24)
Athlete 1: 1 Rope Climb
Athletes switch positions after each round
submitted by Nick Petterssen