Skill Practice Warm Up: Spend 8 minutes working up to your max weighted pistol x 3 (or progression)
Strength: 7 x 1 Front BOX squat – 13 of 15 (7 sets of 1 rep, same weight across, approximately 80 – 90% of front squat).
Super Set: 7 x 3 weighted strict pull up -or progression (7 sets of 3 reps, “across,” scale to the same challenge as the main lift).
Metabolic Conditioning: “Cool Runnings” (CrossFit classic)
For time. 21-15-9
Power Clean (Health: 20lb db hang power clean, Athletic*: 75lb, Performance: 115 lb)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 5-11 minutes, about 3-5 min to finish through the 15 power cleans.
Coaching Tips: Pace the power cleans and the thrusters on the first round so you can go faster on the 15s and the 9s. Drop the bar often on the cleans, but don’t let your form slip when you bend over to pick it back up for the next set. Keep the bar under control when you lower it down on the thruster. Do not let it drop from full extension overhead to the bottom of the squat unless you have a much heaver thruster max (1.5-2x as heavy approximately). Alternate resting between taking a few breaths with the bar on the shoulders, and dropping the bar to minimize extra cleans getting into position. Paced correctly, the 9s should be 1-2 sets for each movement.
‘Cash Out’: 15 Russian kb swings, 300m Run, 4 min