6/4/15 “Decreasing Helen”

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 In Workout of the Day

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Mobility:  Shoulder Mobility


Skill Practice Warm Up: Spend 10 minutes working up to a challenging pause Snatch (pause 3 seconds at the knee). Full squat snatch when possible). Plan on hitting that weight for 2 – 3 reps.


Strength:  None.


Metabolic Conditioning: “Decreasing Helen” – For Time.

600m Run

30 KB Swings (A: 53lbs, I*: 35lbs, N: 26lbs)

18 Pull Ups

400m Run

21 KB Swings (Same)

12 Pull Ups

200m Run

12 KB Swings (Same)

6 Pull Ups

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

Scaling Guide:  9 – 13 minutes

Log your results online by clicking here.

Compare to: 2014 – 12 – 23

Coaching tips: Go in with a plan on how you want to break up the KB swings and pull ups and then try and hold on. Don’t go unbroken on the early rounds unless you know you can do this in under 9 minutes. This is a grip killer so don’t double kip your pull ups once they go away, do fast singles if needed.


Optional ‘Cash Out’: None.

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