150706 Monday – “Wicked Sunshine”

Mobility: Hip Mobility


Skill Practice Warm Up: None.


Strength: Snatch or Power Snatch  2 – 2 – 2 – 2 – 2 – 2 – 2(7 Sets of 2 Reps “Strong Effort” – Increasing Load Each Round).


Metabolic Conditioning: “Wicked Sunshine” – As many rounds as possible in 7 minutes.

5 kipping handstand push ups  (Performance: head to floor, Athletic*: 1 abmat, Health: two hand db strict press)

10 burpees

10L/10R single arm kb swings (Performance: 53lbs, Athletic*: 35lbs, Health: 26lbs)

Scaling Guide:  2 – 5 rounds

Coaching Tips: Try to do the HSPU unbroken if possible.  Push the pace on the burpees, but try and save your shoulders for the next round of HSPUs (use the ‘rocking’ technique if possible.  Be sure to keep a good chest up position on the kb swings and remember that the only need to go to ‘Russian height’.

Log your results online by clicking here.

Compare to: 2014 – 03 – 08

*Women’s “As Prescribed” weights and reps (Rx)


Optional ‘Cash Out’: 30s of strict pull ups (or 10 reps), 30s of lunge steps, 2 rounds, then 400m run

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