160423 Saturday – “Green Light“

Mobility: Hip (playlist video here)

Skill Practice Warm Up: After a few minutes of double under practice, 30s on, 30s off, max double unders (or cross overs) for 6 minutes

Strength: none

Super Set: none

Metabolic Conditioning: “Green Light

For time, 4 rounds

6 Jerks (Performance: 135lbs, Athletic*: 85lbs, Health: 55lbs)

12 Back Squats (Same)

400m Run

1 Minute Rest

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

Scaling Guide: 11-17 minutes, Scale up option: 155lbs /105lbs

Log your results online by clicking here.

Compare to: September 18, 2015

Coaching Tips: The jerks should be unbroken for at least the first round or two. You may have to break the squats up, but it is better to do them in small sets, but keep the bar on your back. Most people will do better with a high bar back squat and a more upright torso. The low bar variation will ‘blow up’ the low back in this combination. If you are someone who always needs oly shoes for squats, I highly recommend you spend some time mobilizing your ankles for this one.

Optional ‘Cash Out’: None

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