Mobility: Shoulder Mobility.
Skill Practice Warm Up: Double under practice. For those people who are more proficient at double unders you can do 4 rounds of 30s double unders, 30s rest.
Strength Workout: Power Snatch
7 x 1 (7 sets of 1 rep “across,” the same weight for all sets)
This is the start of week 5. Weights should be getting a little heavier. Roughly 80 – 85% of max power snatch.
Super Set: Single Arm Ring Rows
7 x 4 (7 sets of 4 reps “across,” at the same angle for all sets)
Metabolic Conditioning Workout: “Scurvy”
3 rounds for max calories.
90 second max calorie row
1 minute rest
Optional addition to workout: You can do 1 unbroken set of toes to bar each “rest” period, and add the total reps you perform to your total calories for the workout.
Coaching Notes: You can only do 1 set of t2b each “rest” period. If your hands come off the bar you are done for that period. You can hang on the bar as long as you want, just don’t let go if you want to keep going. There will be 3 total rounds of toes to bar if you choose this option. You can do a set after the last round and add to your score as long as it is completed within 1 minute.
Compare To: New Workout!
Optional “Cash Out”: 40 double unders, 7 db thrusters, 4 minutes.