150820 Thursday – “Helen”

Mobility: Ankle Mobility


Skill Practice Warm Up: Spend 10 minutes working up to a challenging pause snatch (pause 3 seconds at knee). Full squat snatch when possible. Plan on hitting that weight for 2-3 reps.


Strength: None.


Metabolic Conditioning: “Helen” – 3 rounds for time.

400m run

21 kettlebell swings (Performance: 53lbs, Athletic*: 35lbs, Health: 26lbs)

12 pull ups

Scaling Guide: 8 – 14 minutes

Scale Up: 70/53 KB & Chest to Bar Pull Ups

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

Log your results online by clicking here.

Compare to: 2015 – 03 – 18

Coaching Tips: Pace the first run, go much slower then you think you should, it will save you for the rest of the workout. Also break the kettlebells up before failure, as you should save some of your strength for the pull ups. Push the pace as you are finishing up the pull ups because you will have long rest (on run) from pulling motions. Focus on using your hips to get kb up, and excess pulling with the arms will slow you down on pull ups.


Optional ‘Cash Out’: None.

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