4/14/15 “Candor”

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Mobility: Shoulder Mobility.


Skill Practice Warm Up: Kipping Pull Ups


Strength Workout: 1 – 1 – 1 – 1 – 1 – 1 – 1 Snatch (Full or Power) + Overhead Squat

(7 Sets “Strong Effort” – Increasing Load Each Round)

Each set you will do a Snatch then do 1 overhead squat before dropping the bar.


Metabolic Conditioning Workout: “Candor” – 7 Minute AMRAP.

8 Left Single Arm KB Swings (A: 53lbs, I*: 35lbs, N: 26lbs)

8 Right Single Arm Kettlebell Swings (Same)

16 Box Step Ups (Performance: 24in, Athletic*: 20in, Health: 12in)

Bear Crawl 20’ out 20’ back

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

Scaling Guide:  3.5 – 6 Rounds

Log your results online by clicking here.

Compare To:  New Workout


Optional ‘Cash Out’: 1 Minute Burpees, 1 Minute Ring Rows. 2 Rounds.

 

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