160212 Friday – “All Along the Watchtower”
Skill Practice Warm Up: Spend 10 minutes working up to a challenging hang power snatch + overhead squat. Plan on hitting that weight for 2-3 sets.
Super Set: None
Metabolic Conditioning: “All Along the Watchtower”
For time. 21-15-9
Hang power snatch (or hang to overhead – clean and jerks acceptable) (Performance: 115lb / Athletic: 75lb* / Health: 55lb)
Ring dip (Performance: 21-15-9 / Athletic: 12-9-6*, Health: 12-9-6 ring push up)
Wall Ball (Performance: 20lb / 10ft / Athletic: 14lb/9ft* / Health: 10lb / 8ft)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 7 – 15 min, Scale Up: 135/85lbs, and 12-9-6 muscle ups
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Coaching Tips: Be careful with the first round on this once since coming out too fast on it will guarantee making the later rounds much harder. This combination will be particularly hard on the shoulders if you don’t use your hips to get the bar overhead and on the wall ball. Avoid pressing the snatches. On the wall ball, utilize the ‘wrist flip’ technique and, if you can, try and not extend your arms overhead completely.
Optional ‘Cash Out’: none