6/12/15 “Shanghai Noon”
Mobility: Hip Mobility
Skill Practice Warm Up: One pause snatch pull (stop at knees for 3 sec), then back to the floor, then a full snatch with a 3 second pause at the bottom of the squat. Keep it light 40-60% of max. 10 total repetitions, adjusting load according to form.
Metabolic Conditioning: “Shanghai Noon” – Partner Workout 16 Minute AMRAP
10 Round Trip Sled Pushes 20’ low handle / 20’ high handle (A: +140lbs, I*: +90lbs, N: +50lbs)
40 DB Power Snatches (A: 45lbs, I*: 30lbs, N: 20lbs)
40 Hip Extentions
400m Run with Sandbag (A: 80lbs, I*: 60lbs, N: 45lbs)
Both partners go on the run, one sandbag per team, switch as needed.
Scaling Guide: 2 – 4 rounds
Coaching Tips: Switch often so that your overall pace as a team is quick. Don’t worry about splitting up the work evenly if one person is quicker than the other.
Compare to: New Workout!
*Women’s “As Prescribed” weights and reps (Rx)
Optional ‘Cash Out’: 2 min row, 1 min burpees, 2 min row