4/3/16 “DCF Woman Mackers”

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Mobility: Hip


Skill Practice Warm Up: Kipping or Chest to bar Pull Ups and Bar Muscle Ups. Spend time working on whatever level you are at. If you don’t have a full pull up you should work on your kip and add a few sets of banded pull ups into the mix to work on your strength too. For those of you who are close to or new to Bar Muscle ups please be careful. We have seen over enthused individuals hurt themselves by attempting them too many times.


Strength Workout: Power Snatch 2 – 2 – 2 – 2 – 2 – 2 – 2 (7 sets of 2 reps, “strong effort” – increasing load each round)

Superset: 2 High Box Jumps

Just like you would warm up your power snatch incrementally, warm up your box jump with a lower height and work your way up.


Metabolic Conditioning Workout: “DCF Woman Makers” – 6 Minute AMRAP

Single dumbbell burpee (a dumbbell in one hand, do the push up part, and pull the feet up to the snatch position, db still on the floor)

to dumbbell snatch

to dumbbell push press

Switch arms every rep.

(A: 45lbs, I*: 30lbs, N: 20lbs)

Scaling Guide: 30 – 60 Reps

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

Log your results online by clicking here.

Compare To: 10 – 04 – 01


Optional ‘Cash Out’: 1 Minute Double Unders, 1 Minute Burpee Pull Ups. 2 Rounds.

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