6/12/15 “Shanghai Noon”

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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.


Strength: None.


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.

Log your results online by clicking here.

Compare to: New Workout!

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


Optional ‘Cash Out’: 2 min row, 1 min burpees, 2 min row


 

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