A. Front Squat or Overhead Squat
5×3 @ slightly heavier than last week; rest 2 mins
B. Every 1:30 x 3 sets:
8 DB Step Overs 50/35 24/20
Metcon: For Time:
750m Row
200 Double Unders
30 Pull ups
Purpose and Desired stimulus:
– Squat Strength and core/OH/front rack stability
– Unilateral lower work with an open skill movement
– aggressive pacing sprint metcon with open movements
– Choose the lift that you are most capable of maintaining proper technique
– Intervals and MetCon should be approached with intesity; no rest mid sets and minimal breaks on pull ups/dubs
Scale to ensure the desired purpose and stimulus are met with the following
Scaling options:
– Front squat or overhead squat based on mobility and motivation
– Scale height on the box or weight on DB; can scale to step ups instead of step over if coordination of footwork is a safety issue
– Scale to single unders or the 3 strikes and switch to singles. This is NOT double unders practice. Keep it fast.
– Progressive scaling for pull ups. Keep in mind that the open will scale to jumping pull ups most likely. Use open standards if interested in FNL/Open